What to Wear While Exercising in the Fall

Connecting with nature while exercising improves your mood and encourages you to workout longer, usually more intensely. So, what happens to those outside workouts when the season changes? With each season change, your wardrobe for exercising outside also changes. Fall temperatures are usually cooler, and the fall colors are beautiful, making your time outside even more enjoyable. Fall can also be tricky because sometimes days are as warm as summer or almost as cool as winter. This article will explain how to plan and dress for fall weather.

The first thing to do is check the weather for when you plan to be outside. Several apps, such as Clime-NOAA, Weatherunderground, RadarScope, and OpenSnow, are available to guide you on your outside journey. When checking the weather, look at the temperature, wind chill, precipitation percentage, cloud coverage, and sunrise and sunset times. If your run starts before sunrise or ends after sunset, you'll need to wear reflective clothing and bring a headlamp so you can see and others can see you.

In the fall, the temperature before or after sunrise can be near freezing; if so, try to schedule your time outside in the warmest part of the day, or at least when the sun is up, to take advantage of the sun's warmth. If it's a particularly warm fall day, schedule your run in the morning or evening when it is cooler.

How long is your workout? Shorter workouts will need less planning and gear than longer workouts. You can avoid bringing extra clothing if you plan on a quick run, hike, or walk for under an hour. If you're exercising for up to two hours or longer, you'll want to carry water, food, and extra layers of clothing just in case. If the temperatures dictate as much, you might also want to bring hand warmers for your gloves or mittens if you start early in the morning or finish after sunset. Sometimes, a simple headband can do the trick!

Controlling your sweat is the most important thing when exercising outside, especially in the fall when the temperature can change quickly. If you're exercising an hour or less, getting sweaty is not an issue. Controlling your sweat level is extremely important if you will be outside for an hour or more. Once wet and you catch a chill, you will have a tough time warming up, especially if you are wearing clothing that does not retain heat when wet. Try layering with a versatile Pullover.

Remember, layers are essential! Dressing in multiple light layers allows you to maintain a body heat equilibrium more easily than wearing one heavy layer. If you're out briefly, you can tie a windbreaker around your waist if you get cold partway through your run. If you are out for closer to two hours, carrying layers in a waist pack or running vest is the best strategy to keep you safe from the elements.

Base Layer: The type of clothing is just as important as layering. Always start with a base layer that wicks away sweat and holds heat. Wool or alpaca are the absolute best materials for base layers. Wool fibers are coil-shaped and trap moisture between each of the coils. Because of this, wool can absorb 30% of its weight in water without feeling wet. Alpaca is even more water resistant due to its hollow-shaped fibers. Alpaca fabric absorbs about 10-11% of its weight in water, making it more water-resistant than wool. During the wicking process, wool or alpaca generate heat because the hydrogen bond from the water breaks off and binds to the chemical structure of the fibers. This process releases small amounts of heat energy and creates tiny pockets of trapped warm air next to the skin. Wear wool or alpaca as your base layer to keep you warm even if you sweat.

Mid-Layer or Insulation Layer: Depending on the temperature, you may want more than one insulation layer. This layer can consist of more wool or alpaca options or a combination of natural and synthetic fibers. If you think you might end up exercising in your mid-layer, you might want to wear a vest or light jacket with natural and synthetic material. These types of clothing will wick away moisture and help block wind.

Protective Outer Layer: The protective or outer layer protects you from the elements such as wind, rain, and snow. The latest outer layers protect you from the elements and allow moisture to escape from your base and insulation layers, keeping your temperature balanced.

Accessories: If the weather is cold enough to warrant multiple layers, you might need gloves, a hat, possibly a buff, eye protection, warm socks, and insulated or waterproof shoes. A wool or alpaca hat is your best bet, like your base layer. Wool or alpaca buffs or balaclavas to protect your face are also good bets. Depending on the temperature, a pair of wool or alpaca gloves tucked in a pocket might be handy. Wool or alpaca socks are always a go-to for footwear.

One last accessory to consider is a running vest or pack. If you exercise for over an hour, you can carry water, food, and extra layers in this pack to guarantee comfort. Other items for longer exercise sessions include a first aid kit with hand and body warmers, emergency blankets, and matches. Carrying a satellite phone is highly recommended if you exercise in the wilderness.

Yes, organizing for outdoor exercise in the fall may require a bit of thought before stepping outside. Of course, one look at the oranges, yellows, and browns of fall leaves will make the extra planning time worth it. So get outside, enjoy exercising in the fall, and stay warm or cool.