According to current statistics, in 2022 over six million people aged 14 and over often went jogging - or did a forest or cross-country run. The numbers make it clear how great the interest in running is in this country. Nevertheless, it cannot be denied that many joggers lose their motivation in the autumn and winter months. Your immune system is even strengthened by the cold if you go running regularly. As the saying goes: There is no such thing as bad weather, only the wrong clothes.
Due to the low temperatures, many joggers tend to dress too warmly - this can lead to heat build-up and the associated cold. So always choose your running clothes with care. The onion principle is also a proven system here, as the air between the layers can store body heat better. And another tip: It doesn't matter if you feel cold in the first five minutes, as your body will warm up sufficiently after the first few steps. What is important for the individual layers is explained in more detail below.
The Running HatThat we lose most of our body heat through our heads is just a myth. Nevertheless, on cold days it is advisable to wear a loud cap or at least a headband (to protect your ears). However, make sure to use thin and breathable materials so that your head does not overheat when jogging.
Running clothes When it comes to running clothes for autumn, you should not only pay attention to the materials, but also to the fit. Because the fact is: If things are too loose, cold air can collect between the layers and cool down the body. The most suitable are quick-drying and breathable synthetic fibers (e.g. polyester and polyamide), which transport wet sweat away from the body. To increase blood circulation in the legs, you can also wear running clothes with compression.
The running topSo-called softshell running jackets are best suited for cold days: they are lighter than ordinary jackets, windproof and water-repellent (ideally) and breathable. It is important that the textiles fit snugly against the body without restricting your movements so that the warm air cannot escape. Underneath you can wear a short-sleeved running shirt or a thermal long-sleeve, for example - depending on how cold it is outside.
The running shoesSince it is often not only cold outside in the autumn and winter months, but also muddy or wet, water-repellent running shoes are the best choice. In order to minimize the risk of slipping on snow and ice, the treads should have an appropriate profile and be cut in such a way that you can roll your feet properly in them. Also make sure you have a good and secure footing so that you don't slip around with your feet when jogging in your shoes.
Running socksBecause your feet sweat a lot when jogging, special running socks are the best choice. These are made from breathable material blends that can wick sweat away to the outside and minimize blistering.
There is no question that running is healthy. Anyone who goes jogging regularly strengthens their immune system and thus minimizes the risk of illness. But does that also apply in autumn? The answer is of course: Yes! If you protect yourself from the cold temperatures with the appropriate running clothing, you will burn even more calories than in summer. This is because your body needs more energy to circulate blood to the organs for the same performance. In other words: in autumn you can even lose weight much better when jogging. Even if you walk an average of 150 minutes a week (spread over several days).
However, you should keep in mind that the cold can hit the lungs of inexperienced joggers. But even for hardened professionals, it is no longer recommended to go running outside when the outside temperature is below minus ten degrees, as the respiratory tract can dry out faster. A long walk outdoors is of course possible at any time.
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