There is nothing better than running in the fall: the sweltering heat has already receded, there are still no snowdrifts, there are beautiful colorful leaves and fresh, moist air around. Many, however, are frightened by the cold and slippery paths, but this is all nonsense if you are properly dressed and equipped. We share 10 tips that will help you with this.
The main rule of autumn equipment is layers. It doesn’t matter if you go running at minus thirty or go walking with sticks for Nordic walking in the light breeze.
The first layer is moisture-removing tights and a shirt, on top is a fleece jacket or hoodie and a windbreaker (or vest). As a cheat sheet, you can use this or this scheme for choosing clothes for any temperature and weather.
According to statistics, when you are actively running, the temperature seems to you nine and a half degrees warmer than it actually is. Therefore, you need to focus on these numbers: if the yard is +5 degrees, dress as if it were +15. When you start a run, you should be cool.
Photo: fitnessandhealthzone. com
No matter how comfortable there were cotton shirts and woolen sweaters in everyday life, they are not suitable for running. They get wet very quickly (and the wool also becomes heavy) and dry longer than fabrics like Dri-FIT. Therefore, the idea of running "Rocky Balboa-style" is better left in your fantasies. If you don’t know what fabrics you need, do not hesitate to explain in detail to the consultant how, where and in what weather you most often run - and he will already figure out if you just need Dri-FIT or its insulated and windproof options.
Alas, the luxury of summer "walk to the park , run there, and then go back "autumn is unavailable. Even the most moisture-wicking fabrics will not provide complete dryness, and where it is wet, there are also unpleasant sensations from the slightest breeze. Therefore, try to choose a place for jogging where you can change clothes, or build your route so that you run out of the house and run straight into the hot shower.
Photo: mindfulrunning. org
During the autumn run there is nothing more unpleasant (and dangerous) than the feeling that you are blowing in your ears and neck, or that your hands are freezing.
To protect yourself from otitis and a non-turning neck, always take a light cap with you (it should also be made of moisture-resistant fabric, in extreme cases made of fleece), a scarf (buff is also a good option, but try to resist the temptation to pull it on on the nose: moisture and cold condensation are not the best companions for your throat) and gloves. If your gloves are too hot, think of sweatshirts or a jacket with a thumb hole. Such models at least close their wrists and it will be harder to blow in the cold wind. But at home, returning from a run, just in case, anyway, grease the weathered hands with cream.
In addition to hand cream, in autumn it will be useful to have reconsider your face care.
Many dermatologists advise changing the cream to oil during jogging - the cream can freeze and cause even greater harm to the skin. And if your lips crack all the time, buy a jar of natural shea butter - it may seem less pleasant than a regular balm, and much denser, but this oil is very effective: it restores even the most weathered lips in just one night. And of course, if the yard has a rare autumn sun and your jogging is long, do not neglect sunscreen.
However It’s sad, but it gets dark earlier in the fall and dawns later, so if you run to work in the morning or after work in the evening, then you run in the dark.
For security reasons, firstly, review your routes (if they pass through poorly lit places - feel free to change them), and secondly, wear things with reflective elements. This will protect you both on the road with cars, and in places where a crazy moped or bicycle can meet. If you don’t want to spend money on things, buy a luminous cloak (such as this) and a flashlight to highlight your route.
If the outdoor temperature is not lower than -5 degrees, then you will not need any particularly insulated sneakers. But if you run in completely rag clothes (for example, Nike Flyknit), then it's time to think about something more substantial: in the fall there are more chances to get wet, and it is good if the upper layer of the sneakers is dense and water-repellent.
The main rule of autumn and winter: the lower the temperature, the smaller the mesh should be on the shoe. If you are a fan of trail running, you should buy sneakers for the winter trail - they usually come from Gore Tex fabric, and you can step into a deep puddle and even not notice it.
Photo: garancedore. com
Running in the fall and winter - the only lesson that the Slogan slogan does not suit too well. Frozen puddles and freezing rain during the night while jogging are the danger of falling and injury, and you definitely do not need it.
Therefore, pay attention to the sole of the sneakers: it should be corrugated. Better yet, get chains, for example YakTrax: if you don’t manage to run them, they will definitely come in handy in winter in nasty ice on the way to work.
In autumn and winter it is especially important to remember about accessories : spare battery for the phone (if it suddenly runs out in the cold), a flashlight for the dark alleys of the park, a small bag with a bottle of water (do you not think that you need to drink less in the cold than in the heat?), handkerchiefs.