During autumn and winter, the cold climate leads people to wear multiple layers for warmth, which can make exercising challenging. Experts suggest wearing form-fitting running gear for outdoor runs in colder months, as it provides good insulation. Consider adding a down vest to protect internal organs, and don't forget a hat. In extremely cold weather, a face mask, earmuffs, and gloves are also recommended.
Recommended three-layer clothing principle for autumn/winter running: The first layer is for wicking sweat. It should allow perspiration to evaporate or be conducted away quickly, typically made of polyester or specialized polyester. Base layers should ideally be athletic-specific; pure cotton is not recommended, as it absorbs sweat and can cause chills once cooled.The second layer provides insulation. Typically made of polyester or specialized polyester fleece, it keeps you warm in cooler weather. The third layer offers protection. It guards against wind, rain, snow, and abrasions during trail runs, usually consisting of a polyester windbreaker.How to Stay Warm While Running in Fall and Winter? Below we introduce essential gear for autumn and winter running: 1. Hat Research shows the head accounts for less than one-tenth of the body's surface area, yet at 15°C, one-third of body heat escapes through the head.At -15°C, as much as three-quarters of body heat escapes through the head. Therefore, selecting a windproof, insulated hat is crucial in winter. When temperatures drop below -5°C, ears require special protection. A thin hat or headband that covers the ears is an excellent choice.
2. Quick-Dry Base Layer
Your body's first protective barrier. Modern quick-dry base layers have become the go-to gear for runners, offering lightweight comfort and stylish design. Pure cotton garments are not recommended for close-fitting wear during exercise. While highly breathable, they also absorb moisture readily. Once dampened by sweat, they dry slowly and can cause you to feel colder as you run in cold temperatures.
3. Warm, Lightweight Sweatshirts
With the moisture-wicking control of the base layer, runners can add a windproof, cold-resistant "armor"—a thermal running sweatshirt. Designed for simplicity and ultralightness, it provides exceptional warmth, helping maintain a constant body temperature during runs and freeing runners from the constraints of cold.
4. Gloves
Fingers are the hardest to keep warm. In cold conditions, blood flow to the extremities decreases, reducing sensitivity and making everyday tasks difficult. Choosing gloves with moderate thickness, good insulation, and high flexibility is essential. Most gloves now feature touchscreen-compatible thumb coatings, allowing easy smartphone operation while running.Opt for lightweight, windproof gloves.
Health Tips Network advises: Some runners layer up due to low pre-run temperatures, only to overheat and shed clothing mid-run—a recipe for catching a chill. A better approach is warming up indoors in proper running attire. If temperatures are low, wear a thin windproof jacket tied around your waist, adding or removing layers as needed.
What should you pay attention to when running in autumn and winter?
Morning runs are a popular choice for many. However, morning isn't actually the optimal time, especially after the morning rush hour when airborne pollutants like PM2.5 and PM10 levels rise. If possible, exercising around 3-4 PM is a better option. Afternoons are relatively warmer, and pollutant levels reach their lowest point before the evening rush.
In autumn and winter, muscles become stiffer and less elastic, making sudden movements prone to strains. Therefore, before formal exercise, find ways to raise your body temperature. Warm up for 3-5 minutes before running. Simple stretches, light stretching, or a slow walk are effective.
Since running in autumn and winter consumes more energy, increase protein intake to support muscle repair and growth. Sweating during exercise also depletes water-soluble vitamins and minerals, so consume dark leafy greens, soy products, milk, and dairy to replenish B vitamins, calcium, magnesium, and other minerals. Hydrate and replenish carbohydrates promptly during runs, ideally every 20-30 minutes.
The top priorities for autumn and winter running are preventing colds and frostbite. In addition to dressing as suggested above, apply petroleum jelly to exposed skin areas. Put on a windproof jacket immediately after finishing your run.