Autumn may be the most colorful season, but the temperatures certainly don’t do much for our motivation to work out outdoors. If you can resist the temptation to stay under the covers, you’ll discover many benefits of jogging in cold weather. You’ll burn excess calories more easily and quickly, as your body uses more energy to warm up. You’ll also boost your immune system, successfully fight negative thoughts, and improve your breathing.
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If you’ve already discovered all these benefits and are a fan of jogging, it’s a good idea to follow a few simple rules to make your workout enjoyable and healthy in changeable autumn weather.
- Choose the right gear
The most important thing when jogging in cold weather is to get the right gear for running. It’s important to dress warmly, but not too warmly. When heading out for a morning or evening run, follow this rule: you should feel slightly chilly before you start jogging. That way, once you’ve warmed up and moved into the main part of your workout, you’ll feel comfortable rather than overdressed.
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Choose an outfit that feels comfortable—whether it’s a tracksuit or leggings doesn’t matter. In lower temperatures, you can also wear thermal underwear. For your upper body, choose a breathable T-shirt that wicks away sweat, and wear a top over it to keep your neck and throat warm. A wind- and rain-resistant outer layer is also essential for autumn jogging outdoors, such as a windbreaker or, even better, ripstop.
When it comes to running, however, the most important part of your gear is your running shoes. They should be designed specifically for long-distance running, as these models have several key features. The most important are their more ergonomic, lightweight design and special outsoles with better grip on asphalt, which provide extra stability on wet surfaces.
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Socks shouldn’t be overlooked either. Wear slightly thicker socks to keep your feet warm and dry for as long as possible. If you’ve decided to gear up from head to toe, you could also try compression socks, which reduce strain and improve recovery.
Another important thing is not to neglect safety. In autumn and winter, the sun rises later and it’s still dark at 7 a.m., so we strongly recommend wearing reflective elements on your clothing to make sure drivers can see you.
- Warm up your torso and limbs
Getting ready for a jog is just as important as having the right gear. Don’t skip your warm-up! Many people make the mistake of not warming up before running outdoors on autumn days because they think the run will warm them up faster. Before you start jogging, it’s a good idea to “wake up” your body and muscles. We recommend having a cup of warm tea before heading outside to raise your overall body temperature, especially your torso.
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Next, warm up the muscles in your limbs. Running up the stairs in your building or jumping rope for 5 minutes is enough to warm up properly. Most of you know that a proper warm-up helps prevent unwanted injuries and muscle cramps, but it’s even more important in cold weather because it protects an unprepared body from temperature shock.
Last but not least, warming up your muscles before prolonged cardio exercise like jogging gets your body into calorie-burning mode, making weight loss and staying in shape even more effective.
- Pay attention to the wind direction and protect vulnerable parts of your body
Once you’ve finished warming up and started the main part of your jog, there are a few things to keep in mind. Pay attention to the wind direction when heading out for your morning or evening jog: the rule is to run into the wind at the start, then run with it at the end of your workout, when you’re already tired and sweaty. This is much easier on your body.
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Try to take shorter strides as you run. This will help you keep your balance and avoid injuries. Always carry your mobile phone with you. If you happen to slip on a wet surface and injure yourself, you’ll need to be able to call for help. If you get too warm and start sweating a lot, slow down to avoid catching a chill, but never remove the clothes protecting your neck and lower back.
- Bring dry clothes and Vitamin C
The end of your workout matters too. Keep in mind that on cold days, your body temperature will drop as soon as you stop running. That’s why it’s important to have dry clothes to change into. If you drive to your running spot (a stadium, park or sports ground), bring warm clothes and change in the car. If you’re heading straight home, try to keep up a light jog instead of switching to walking. Then have a hot tea or cocoa to restore your normal body temperature.
One more thing: make sure you have vitamin supplements. Vitamin C is the best all-purpose option, as it supports your overall health and boosts your immune system’s ability to cope with challenging conditions, such as running in windy and rainy weather.
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Don’t forget water, either. Thinking they don’t need as much hydration in autumn as they do in summer, people often forget that the body needs the same amount of water as it does on hot days to function properly.
Don’t let autumn and cold weather put you off. If you’ve been running outdoors all summer before or after work, there’s no reason to stop now. You just need a few days to adjust.
After all, “there’s nothing better than bad weather,” right?
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