What to Wear for Running in Fall Temps

Ahh, fall running is finally here. I love running in the fall more than most anything. I put it up there with chocolate, naps, puppies, kid snuggles…

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My perfect day consists of running in the fall crisp air surrounded by colorful falling leaves, returning home to warm coffee and pumpkin bread, a long walk with my dogs and family where no one fights or pulls (that’s for the dogs), a pumpkin patch, a nap with football on in the background, then waking up to some chili that’s been cooking in the slow cooker, followed by s’mores by the fire and a cozy movie night with the family…I need to stop. Sorry…

But running in the fall can be confusing. Here in Tennessee, the autumn air arrived right on time, and it’s left me overdressing (but not stressing.)

For my 10-mile run done early this morning, I felt downright COLD in 45 degrees. So, I threw on an extra layer, only to be reminded that the first mile is a LIAR and I needed to take that layer right off.

Honestly, it’s a lesson I learn every year.

So, it’s time for a refresher on how to dress for running in the fall which by the way is home to the optimal running temps. Studies show that between 44 to 59 degrees are the best temperatures to nab those personal records because this range allows your body to be the most efficient at pumping oxygen-rich blood to your working muscles.

Therefore, when the temperature drops, your body doesn’t have to work as hard to pump your blood, so you expend less energy running the same pace. Pretty cool, huh?

Below I’m giving tips on what to wear and what NOT to wear plus a “what to wear by temperature” guide. This is so we can ENJOY fall running and reap the rewards of our hard work training in the hot summer sun.

So, let’s get going!

What should I wear for running in fall

For running in the fall, bear in mind that your body temperature will rise about 15 degrees so dress like it is 15 degrees warmer than it is. You may likely want to dress in layers to adapt to the temperature change.

For most runners, wearing a light base layer and shorts, capris, or tights will keep them comfortable running in fall. Some people may prefer to wear a long sleeve and shorts while others may like to wear a tank or short sleeve top and tights.

Here are some things to keep in mind so you can customize your fall running wardrobe:

• If your extremities tend to run cold (like mine because I have Raynaud’s Syndrome), you may want to wear wool mittens and socks.
• Also, remember that you will still be sweating, so wear technical fabric or wool that wicks moisture away.
• Don’t forget to wear something that illuminates you or reflects light since, with shorter days, you may be running in the dark.
• Finally, take stock in if you typically run cold or hot. Some people are more sensitive to cold so may need to wear thicker clothing or more layers.

Fall Dressing Guide for Runners by Temperature

Because fall temperatures range widely, here is what to wear running in the fall during different temps.

Don’t forget that your core body temperature is going to rise by about 15 degrees. So, dress in what you would wear if it was 15 degrees warmer.

What to wear running in 50-60 degrees:

Wear shorts and a short-sleeve shirt or tank. Remember, you’re dressing like it is 65 or 75 degrees out at this point. Unless there is a cold wind, you want to dress as you would on a spring day.

What to wear running in 40-50 degrees:

Dress in a lightweight top layered over a short-sleeved base layer tank. Lightweight tights, capris, or shorts. You can shed the top layer if you get warm. I suggest choosing a top that’s easy to hold in your hand. Some like Patagonia’s Houdini jacket self-pack into a small pouch.

What to wear running in 30-40 degrees:

Wear a light base layer with a vest or a mid-layer top, tights, hat, and gloves or mittens. (I prefer wool or fleece mittens).

Top Mistakes Runners Make Running in Fall Temperatures

The biggest mistake runners make running in fall is overdressing. (This includes me!).

When the temperature drops and we aren’t acclimated to the colder temperatures yet, we tend to panic and wear more layers than we need for running in cooler temperatures.

So, remember, add 15 degrees Fahrenheit to the current temperature outside and wear what you would wear in that weather. Or, you can add a light layer that you plan to shed after your first mile or two.

Another big mistake runners make is that they forget that they still sweat running in fall. Therefore, you still want to dress in moisture-wicking fabric such as polyester, wool, or nylon. In other words, do not wear cotton when running in fall!

Finally, runners should remember to stay safe running in the dark for those morning or evening runs. Stay in lighted areas and wear something bright or light so that cars can see you.

Also don’t forget sunscreen and an anti-chafing stick to protect your face from the sun and wind.

What about race day in the fall?

Ok this is all well and good when we are going for an easy run but what about race day when we could be running max effort but standing at the start line in the cold and dark waiting?

First, when dressing for a fall race or fall marathon, you should take into consideration the outside temperature for the duration of the race (start to finish), race distance, and pace/effort.

If you are running a marathon, there is a chance the temperature will rise considerably throughout the race. Keep that in mind as you dress. If it is 30 degrees at the start but 50 near your estimated finish time, you may want to shed a layer or wear arm warmers. I have done both. Many races will collect the old clothes you shed and donate to a homeless shelter.

Also, for longer distances, realistically think about your pacing. If you typically go out hot, hit the wall, and coast—then there is a good chance your body temperature will drop, and you’ll get chilled. If there is a reason to try to run a steady pace or negative split, this is one of them.

If you are running a fall 5k, consider how fast you plan on running. The faster the pace, the less clothes you should wear. Again, consider wearing an extra layer at the start if you are going to be standing here so you don’t get too cold, and then shed it.

Race Day Fall Dress Guide:

• If it 30-40 degrees, consider wearing a long sleep top or a long sleeve top over a base layer that you will shed. Or wear arm warmers. Wear tights or capris.
• If it is above 40-50 degrees, wear a long sleeve top and shorts or short sleeve top or tank with capris or shorts.
• If it is 50-60 degrees, wear a short-sleeve top or tank and shorts.

Remember that practice makes perfect. So, try out your race day wardrobe during your training runs. And remember that it takes time for you and your body to acclimate. Layer and figure out what works best for you!