Fall running: how you’ll finally stick with it this time

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Not only from a sporting point of view, this is no reason to mop up. Now is the ideal time to start running and I have packed the best tips for running in autumn in one article.

Why autumn is the best time to run
The days of sultry summer heat are over now. This is a reminder to many who took a break in the summer that their running shoes are a little dusty. Do you feel the same? Then now is the perfect time to change that.

In autumn the temperatures are usually pleasant, it is not yet too cold and above all not too warm. The cooler temperatures in particular protect your circulation, which is particularly relevant for beginners.

And nature now also has a lot to offer. The bright colors of the leaves, the variety of colors that only exist in autumn, make every run a very special experience. Incidentally, this also applies to bad weather such as fog or even rain. That too can make your run a very special experience. The old saying “There is no such thing as bad weather , just unsuitable clothing” also applies – apart from bad weather – to jogging in autumn.

Running also clears your head, is good for your soul and prevents the autumn blues. A very important thing, especially in difficult times like the current one. I always like to emphasize that running is the best mental hygiene for you .

The ideal clothing for your autumn run
I have already attached the saying with the appropriate or inappropriate clothing. In fact, now is the time to put a little more thought into the right running clothes.

Especially in autumn, if you step out of the house, you should still be shivering. If you always wear one layer less when it comes to outerwear than you initially thought, then you are well equipped.

The biggest mistake that beginners make, especially in autumn, is that they dress too warmly. Believe me – no matter how cold it is when you step out of the house, you always get warm when you run. Therefore, the onion principle is ideal, because this way you can take off a shift during training if necessary.

Breathable functional clothing is now mandatory at the latest, because sweaty cotton cools the body even faster.

The onion principle for running in autumn
But what does that mean exactly? With the help of my new partner Decathlon * I would like to give you a few very specific tips for good and cheap running clothes for autumn.

In the transition period , when the temperatures are still in the double digits, I recommend 3/4 pants and a long-sleeved shirt. Even if it rains, you should wear a vest, not a rain jacket. Rain jackets or even softshell jackets have the property that they don’t let rain in, but also hardly let out sweat. And that quickly becomes uncomfortable, especially when it’s not that cold yet.

Here are a few suggestions for women and men:

The equipment for women for the transition period:

3/4 tights *
Running shirt long-sleeved breathable Kiprun Skincare *
Running vest Kiprun Light *

Running articles for women – discover them now at DECATHLON! *

The equipment for men for the transition period:
3/4 tights *
Running shirt long sleeve Kiprun Care *
Running vest Run Wind *

Running items for men – discover them now at DECATHLON! *

If the temperatures drop into the single-digit range , I recommend a tight-fitting functional shirt or undershirt as the first layer ( apart from the good sports bra for women). Depending on how cold you feel, you can wear a second thin long shirt or – my preferred solution – a short-sleeved T-shirt. Most of them will now use long tights as trousers, with 3/4 trousers still being an option here. After all, your legs don’t get cold that quickly.

The advantage of the onion principle is also that you don’t need a lot of different running gear for different temperatures, but can easily combine the existing clothes. You now wear the summer t-shirt (e.g. from the endurance blog shop * ) as a second layer over a functional long-sleeved shirt.

At the latest at low single-digit temperatures, it is important to wear a hat , as most of the heat leaves your body via your head. A headband or a tube scarf is the minimum. I myself wear a functional basecap in every season of the year.

By the way – if it’s too cold for you or it’s raining, a (lightly padded) vest is better than a jacket. Especially since the vest offers additional wind protection without overheating.

Women’s running clothes for cooler temperatures:

Long Tights Kiprun *
Long sleeve running shirt Kiprun Skincare *
Long sleeve running shirt Kiprun warm light *
Running vest Run warm *
Multifunctional cloth running *

Running articles for women – discover them now at DECATHLON! *

Men’s running clothes for cooler temperatures:
Long Tights Kiprun *
Long sleeve running shirt Kiprun Skincare *
Short-sleeved running shirt Kiprun Care *
Running vest Kiprun light *
Water-repellent running cap *

Running items for men – discover them now at DECATHLON! *

A pro tip at the end: Bright colors are recommended, especially in the gray season . On the one hand, you are seen so much better and, on the other hand, it lifts your own mood. Reflectors * on clothing have a similar effect in terms of visibility .

The right running shoe for autumn
In the endurance blog community, beginners in particular regularly ask whether they need special running shoes in autumn or winter. I would say no. At least not in autumn. Of course there are running shoes made of Goretex material and I have some too.

Is it really wet outside – so if you run through grass or thickets or a lot of puddles, these are also very practical. On the other hand, the Goretex shoes are also a little heavier and usually less flexible. That’s why I prefer to take my normal running shoes and let them dry gently after the run.

Autumn is cold season
Autumn is traditionally the season for colds, but that shouldn’t stop you from going out for a run. On the contrary, sport in nature strengthens your immune system and makes you less susceptible to viruses. One thing that is very, very important, especially in times of Corona .

An important tip is to change your clothes immediately after the run, to dry yourself off and after a short break (keyword after sweating) jump into the shower. You should also eat a little something (high in protein + carbohydrates) after running, because starving after training increases the risk of catching a cold.

Outdoor sports are simply the best cold prevention and if you do get caught, I have tips for you here. Above all, how to get back into training after a cold:

Exercise if you have a cold – should I exercise or should I not?
What should you keep in mind during your autumn training?
Autumn is traditionally the time for basic training . Especially when your competition time is over or, as in 2020, there are no competitions at all. Basic training means collecting kilometers with low intensity.

So slowly (!!) increase your distances and make sure to keep your pulse as low as possible. Not every run should be longer than the previous one. It is much better to run a little longer once a week, ideally on the weekend, and then to increase the distance there by a maximum of 10% week after week.

If you then put in a quieter week every 4-5 weeks, you will be able to start off at a completely different level next spring, even with speed.

Warming up before and stretching afterwards
If you are running at a low intensity, a special warming program is not required. The first kilometer should just be your slowest. Unfortunately, with many amateur athletes (I’m not ruling out myself), the first kilometer tends to be the fastest. Sure, you are still fresh and highly motivated. Curb yourself and give your muscles and joints time to get up to operating temperature. Especially when it’s cooler.

For beginners, I recommend walking at a brisk pace for the first 3-5 minutes. This also ensures that the body is prepared for the strain. If you swear by a special pre-run warm-up exercise, you should do it now.

And what about stretching after running? You are welcome to do that, of course, but also here in the house and only after you’ve jumped out of your sweaty clothes.

By the way – something I also like to do wrong. In cooler temperatures, you are often less thirsty after training. Nevertheless, you should drink enough, because the body loses a lot of fluid during training even in cooler temperatures.

Running in the dark
Another topic that is becoming more and more present especially in autumn is the dwindling daylight. If you run early or late, sooner or later you will face the problem of darkness .

I am not a fan of headlamps & Co., but I also like to run (and of course by necessity) in the dark. In my perception, you are even more with yourself when you only perceive the surroundings in a shadowy manner. I think that’s a great feeling.

Nevertheless, I prefer to walk on illuminated paths in the dark rather than with sparse and fidgeting lighting in nature, which one then does not see. If you want tips on lighting, take a look here:

The easiest guide to running in the dark

Inexpensive running lamps – discover them now at DECATHLON! *

Running in autumn – a real mood booster
When it’s gray outside, you have to bring yourself a little more to run outside. But afterwards the joy and pride is twice as great if you did it anyway.

Running in autumn puts you in a good mood and that is a real mood booster, especially in times when it is getting grayer outside at some point.

And if you’re one of those people who can’t get up well on their own, get hold of your partner or a friend now or join a running club. This also helps prevent the queasy feeling of walking alone in the dark.

If you stick with it in autumn, the chances are high that you wo n’t end up on the couch in dreary weather in winter either. And that’s exactly what you want, right?