Cool air gently envelops. The aromas of a real, large forest tickle the nostrils even in the park next to the house. Feet pushing slightly off the ground. Sometimes you run in such a way that it seems there are no legs, no earth, no jolts, only flying in a transparent, crystal air. Regular autumn runs are The best way get in shape. The fever has subsided, and you will not experience any additional stress on the heart. But the intense cold has not yet come into its own.

For running in early autumn, even special equipment is not required. But a lot of newcomers are scared, leaving parks for electric treadmills. And completely in vain, because it is in the fall that the easiest way to increase your speed and improve your running technique in the fresh air.

Is it possible to run in the fall

In fact, you can run whenever you want - even in winter in the snow. The main thing is to want. And the right sensations will help you to want. Pick a day when the sun is still shining, but the air is already chilly, and run easily in the nearest one. Just admire nature and keep up your pace. You will definitely want to repeat it.

And now about the contraindications for autumn running:

• in the rain, of course, do not exercise with the temperature, inflammatory diseases... It is highly desirable to heal the teeth in advance, even the slightest inflammatory process + light breeze = cold;


• people with joint diseases and arthrosis should not practice running in late autumn. However, experienced runners neglect this by simply wrapping up the joints with an extra layer of clothing;


• beginners should cut down on their fall runs and monitor their pulse. Special autumn outfit can hinder your movements a little and, as a result, increase your heart rate more.

Well, the correct technique and well-chosen equipment will help to make training safe. This is what we will understand further.

How to run in the fall

They say it's easy to start running in the fall. Psychologically, we perceive this time of the year as a new start, a reason for vigorous activity. We just got used to this approach with school years, and in running, it only plays into the hands.

For your own convenience, solve 2 questions:

• whether you can run in the dark, so that it is safe. Both morning and evening runs are likely to take place at dusk. You can train in a nearby park with lighting. If there is no one nearby, running on the sidewalks of illuminated streets is allowed, but workouts should be shorter, no longer than 1 hour;


• are you mentally ready to run in any weather, and financially - to purchase special clothes for running in the rain. In fact, denial of running in the rain is pure psychological problem... Conversations about how feet slip and every cell of the body gets wet, as a rule, is conducted by those who run in summer sneakers and any kind of windbreakers bought in the Chinese market.

A beginner runner's training plan for fall can have two phases:

• Run-in. There are still quite a lot of sunny days in September-October, and you can practice the technique on dry paths. Complete beginners should stick to a 3-4 workout per week schedule. This will allow you to learn how to run correctly in the fall and get in shape without overtraining. Let two runs be shorter, but tempo, and two more, longer, but very slow. It is allowed to replace "long" very fast sports ones in the heart rate zone 50-60 of the MHR. But even "tempo" workouts shouldn't be less than 40 minutes long if you are. This is easy to achieve - warm up for 10-20 minutes by walking, go jogging, run, for example, your 3 km fast enough, and end the workout with walking too.


• "Breakdown". In November, until the snow falls and the time comes to change the equipment again, you can gradually switch to 5-6 one-time workouts. Choose 2 days where you can run during the day in a comfortable environment, such as your weekend. Run an extended distance these days - 5 or 10 km, depending on your shape. For the rest, alternate between short runs and interval jogging. With this approach, it is not at all necessary to artificially lengthen the sessions - 20 minutes for intervals and half an hour for a short distance is quite enough.

Dirt and moisture is a reason to slow down. Of course, you should not choose daily running on the ground, because in cities it is quite possible to find clean park paths, and in rural areas - to adapt to running on an asphalt road.

Until the temperature drops below 5-8 degrees Celsius, you can leave warm-ups and cool-downs in the air. As soon as it gets very cold, you will have to move the warm-up and cool-down home. Just do the standard squat and push-up at home, then put on your uniform and run from the doorstep to and over the course. Come back on a run, do not stand anywhere so as not to catch a cold. do at home on a rug, and right under a hot shower.

Fall running gear: what to run in in fall

It all depends on where you live. In some latitudes, the question of choosing clothes for running in the fall is completely meaningless. If the temperature does not drop below 10 degrees Celsius, run in summer gear and sneakers. For rain, get a hooded travel poncho. In it, you will not sweat a lot, and you will be able to maintain an adequate heart rate and speed.

Anything colder requires mastering the art of dressing in layers:

• jogging leggings and long sleeves are added to the sportswear and comfortable slip-ons. Do not be ashamed of leggings - this is the only type of trousers that not only “dress”, but also support and warm the muscles. If clothes from famous brands are not suitable for the price, look on the Web for domestic factories that sew for running professionals. There leggings and longsleeve cost about 30-50 USD. per item. The difference between these things is that they quickly wick away sweat and prevent it from accumulating under the windbreaker. Therefore, you will not catch a cold. Thermal underwear is worn only at sub-zero temperatures, on ordinary underwear, leggings and long sleeve - on top. Fleece jackets for a windbreaker - for sub-zero temperatures or long, more than 1.5 hours of running;


• There should be several windbreakers - the usual lightweight to protect from the wind, windstopper / waterproof, and softshell. Lightweight, by the way, can be replaced with any jacket from tracksuit... All brands that make running clothes have windstoppers; they differ from Chinese products from the market in that they really protect from the wind and allow you to wick away sweat at the same time. Well, the softshell is indispensable for a long run through the forest on a cold day, it replaces a windbreaker with a fleece at the same time, and is quite light;


• cap, buff, gloves are required. You should cover your neck in the fall, even if it seems to you that the weather is warm. On average, it is necessary to put it on at a temperature of 12-15 ° C, so as not to catch a cold on the ears and throat;


• for beginners of asphalt running, rubber knee pads are desirable;


• specialized sneakers are purchased for autumn running, off-road running, or trekking, especially if you are running through the forest or dirt is often found on your paths.

By the way, dirt from real jogging leggings and jackets is much better washed off than from regular sweatpants. It is enough to dry, peel off with the back of a knife, and wash as usual "for knitwear". Well, if you do not take into account the need to run washing machine more often, an autumn run is one of the most joyful experiences in independent training. Be sure to try running in the fall to experience these feelings on your own! And excellent health, hardening, immunity and a slender figure will be a pleasant bonus for you.

Elena Selivanova, fitness trainer

It is gradually getting colder outside, which means that the outdoor running season quite naturally comes to its logical conclusion. Many runners will soon leave for Sport halls and indoor arenas, where they will continue to train until spring. But if you consider yourself to be a different part of the running community, to those very guys who are not afraid of +5 on the thermometer, then one way or another the question arises before you: how to dress for a run so that it is comfortable? We turned to running experts with this question.

Misha Bykov, founder of the run school "Typical Marathon Runner", member of the St. Petersburg national marathon team:
“It's always easier to run in cool weather than in hot weather. Drizzling rain at a temperature of 15 degrees is considered ideal weather for competitions and hard training. Runs easier and won't overheat. "

What to wear?

T-shirt, T-shirt or longsleeve- several light layers. It is important to remember that the most important layer is the one that adjoins the body. Under no circumstances should you wear cotton clothing as a bottom layer. As you run, you will warm up and sweat, and since the shirt is cotton, it will get wet.

Nadya Belkus, coordinator of the women's running club “Girls & Sole”:
“The principle of layering is very important. I put on two layers if it's not very cold, and three if it's freezing. I also warm my ass, I can put shorts on top of my leggings. "

Windproof and waterproof jacket - outerwear should protect you from wind and moisture if you are going to run in a light drizzle. It can be a windbreaker made of special materials, such as can be found in the line of almost any sports brand.

Mikhail Kapitonov, Nike Running Club trainer:
“Often, several pairs of running shoes are rainy weather runners choose shoes with a more aggressive outsole (tread) pattern to help maintain traction on slippery surfaces, which is especially important when running on the ground. ”

High-top running socks- you should also not forget about high running socks so as not to chill your Achilles tendons.

Thin hat or bandage- you can run in a thin hat or bandage that will cover your ears. During this period, any wind is very cold and it is very easy to chill your ears. At the same time, it is sometimes too hot to run in a hat. Therefore, a special bandage that only covers the ears is perfect.

What shouldn't you run in?

Raincoat- in no case should you put on a waterproof raincoat as a top layer, since, in addition to its main functions, it will retain moisture and heat inside, and your special clothes from the bottom layer will no longer save you.

Short socks- low socks are unacceptable in cold weather.

We hope these tips will help you choose the right workout clothes, stay safe and keep running even when it's cold outside and every workout is a step out of your comfort zone.

The selection of equipment in running is very important, the longer the distance you want to cover and the more difficult the competition, the more careful you need to be about the choice of not only sneakers, but also clothing in general. When choosing clothes for running, you should pay attention to the fact that they sit on you as comfortably as possible, do not hinder your movements, do not interfere and do not rub anything.

How to choose the right running shoes for running

The best option for is sneakers with cushioning, they should also be elastic + soft and in no case made of leather or other substitutes that are poorly breathable. It is also desirable "Resource at good sneakers about 1000-1500 km " so that inserts are applied on the outsole that will prevent from rapid wear resistance. If there are rigid elements on your sneakers, then this will serve as a plus if they are located in the heel zone. As for the insoles, they must be interchangeable in order to be able to replace them with orthopedic ones. By the way, your sneakers should not tire you, so choose lightweight sneakers (up to 400 grams).

Running shoes are classified into trail and asphalt. Trail running shoes are "off-road" shoes, they are designed for off-road running and are equipped for this with everything you need. They have a more massive, aggressive and studded outsole, a more durable upper, often with gortex and moisture-repellent coating, which allows you to feel confident off-road. For training in urban conditions, asphalt (road) sneakers are suitable, because their main task is to absorb the blow. More expensive models are equipped with cushioning both in the back (heel) and in the front (forefoot) of the sole - this is more efficient and safer for the joints.

Also, sneakers are also divided according to the principle of the so-called pronation. The first and almost ideal option for running is neutral pronation (with your feet parallel as you run).
The second type of pronation is hypopronation (when your socks are turned slightly inward).
And the last third option is hyper-pronation (your socks are outward).

Basketball or tennis shoes, sneakers, as well as shoes with thin soles and without cushioning inserts are not suitable for running.

Summer sneakers should be lightweight and always with a mesh so that the leg does not overload and breathe.

Winter sneakers should keep warm for a long time so that the foot does not cool down and does not freeze. Their material must be strong and dense.

Autumn and spring sneakers should not get wet quickly, so they should be made of denser materials. There is a special gortex fabric, thanks to which your legs will breathe and not get wet, but again, everything is relative.

Clothes for jogging outdoors in summer (during the warmer months)

When choosing clothes for running in the warm season (summer, spring from 15 ° C and above), pay attention first of all to two things - good ventilation and moisture / heat removal. For the top of the body, men can get by with a light T-shirt or T-shirt, and girls need to pay attention to the topic. Short tights or shorts work well for the bottom. For jogging, try to wear synthetic fabrics that wick moisture away from your body. If you run in clothes from natural fabric, then such clothes will quickly absorb moisture and will be an additional burden for you, because moisture evaporates from natural fabrics longer than from synthetics. If there is wind or light drizzling rain outside the window, then it is advisable to put on a windbreaker, and in a sunny one it is advisable to wear a hat (bandana or cap).

Clothes for running outdoors in winter (during the cold season)

In the cold season (especially in autumn and winter), it is important to run in clothes that will protect you from the cold wind, as well as wick moisture away from the body. Due to the cold temperatures, runners practice layering.

In the offseason, the following set of equipment is usually used:

• Thermal underwear (worn under the bottom, preferably seamless).
• If it is very cold, it is advisable to wear a fleece sweatshirt / jacket.
• Running suit or cycling gear will also work.
• The hat must be well ventilated.
• Socks should be seamless (to avoid abrasions and various injuries).
• Instead of a protective mask, it is better to use special creams or just a buff.
• + Protective light glasses.

Do not allow common mistake all beginners, namely, do not dress too warmly, this will inevitably lead to the fact that you just get worn out, and the effectiveness of such a workout will decrease at times and ultimately you can get sick. Just dress as if it is 5-10 degrees warmer outside the window.

This is one of those questions that may not have a concrete answer, but which beginner runners often ask.

Equipment for running in the fall is selected based on weather conditions, in particular, air temperature. In most cases, the fall run is not much different from the summer run. And summer temperatures can sometimes be lower than autumn ones.

Therefore, the division of clothing for running according to the season is in itself incorrect: you need to look exclusively at the thermometer and the presence of precipitation.

Shorts & Tights

In hot weather, such questions do not arise - even in shorts you sweat. With a decrease in temperature, the legs may begin to freeze a little and natural questions arise about how to insulate them, whether it is necessary at all and at what temperature.

Raincoats and windbreakers

Autumn is the rainy season, so you need to prepare for water treatments. A windbreaker or raincoats made of membrane fabrics immediately come to mind. But, the membrane can work well only in colder temperatures at an easy pace.

Hats

The head must be protected from the cold. In late autumn it can be seriously blown out, and especially when it is wet. You can initially look for a jacket with a hood - this is a great option for the rain, but often the head in the hood gets wet much faster than when running into a downpour. Regular caps and light hats with some kind of windstopper work better and they are much more comfortable, since they are independent elements.

Gloves

When the air temperature approaches zero, hands begin to freeze when running due to the constant cooling by wind currents. Any gloves that are comfortable for you will do. But there are also special running gloves... Of course, they are lighter, more convenient and not blown out.

Other equipment

The rest of the clothes for running in the fall include a good moisture-wicking T-shirt, jogging sweatshirts of all modifications and buff (buff) - a sports tubular scarf, the options of which are also very diverse: from thin and weightless to winter, made of fleece.

Sport is the key to good health and excellent physical form... Currently, its relevance is simply off scale, and prestigious sports centers are developing attractive programs and discount systems to attract customers and outshine competitors. However, not everyone has the opportunity to visit such centers, and some even prefer to study on their own.

One of the sports areas, which most often falls a choice that can affect the entire body. Jogging is possible in any season of the year, but if with jogging in the summer everything is quite familiar and understandable, then winter activities require preparation.

Benefits of winter running

More recently, leading trainers around the world in winter time gave exclusive preference to training in the gym. However, today one can observe a cardinal change in the situation in which athletes began to exercise in the fresh air. The benefits of winter running can hardly be overestimated:

• strengthens the immune system;
• vitality increases;
• mood improves;
• blood vessels are strengthened;
• respiratory organs are cleansed and oxygenated.

In addition, running in winter landscapes is very beautiful and entertaining. You can tune in to a positive wave and organize your thoughts.

The right approach

In order to obtain maximum benefit for the body, it is important to follow some rules:

1. To prevent getting various injuries, it is best to start jogging gradually and.
2. You should give up running in winter temperatures below -20 degrees and strong gusty winds.
3. Workouts should be completed when severe fatigue or shortness of breath occurs. V in this case it is necessary to immediately go to a warm room, and clothes soaked in sweat should be removed, otherwise hypothermia can be provoked.
4. Before running directly, you need to warm up to avoid stretch marks and unpleasant injuries.
5. Should run in ice-free areas as well as steep ascents and descents. So that the monotony does not get bored, it is advisable to choose different places for running.

Also, in the process of running, importance should be given to:

1. Physical fitness

So that the desire to run does not disappear from the very first lesson, you should carefully. To do this, you should resort to performing simple exercises that will warm up the whole body. In addition, they will help to avoid unwanted and painful injuries.

2. Breathing

The key to a healthy run is, which in the process of training you need to pay Special attention. Inhalation is always done through the nose and exhalation is done through the mouth. Thus, the frosty air has time to warm up to the required temperature regime before filling the lungs. If you ignore this recommendation, you can provoke the occurrence of throat diseases and pneumonia.

3. Duration of training

The first run should last for 5-7 minutes. With subsequent exercises, the duration of the workouts can be gradually increased by a couple of minutes. Moreover, the total duration of stay in frosty air should not exceed half an hour.

At the end of the run, you need to go straight home, where you should warm yourself thoroughly. You should change all the clothes in which the training was carried out, and then rub the whole body. After 30-40 minutes after jogging, you need to drink hot tea.

Equipment

The maximum comfort and efficiency of running is due to the absence of overload and sufficient clothing. To do this, follow the "three layers" principle:

• The first is moisture-wicking. It is presented in thermal underwear or underwear with elastane, which allows the skin to breathe, as well as prevents the formation of excess moisture and the growth of pathogenic bacteria. Sweating increases during running. Ideally, moisture should be removed from the skin surface and distributed on a second layer.
• The second is heat-insulating... The main task is to retain heat and warm the body with its protection from hypothermia. Hoodies, clothes on fleece, sweaters should be present here.
• The third is protective... Protects the body from winds and heavy precipitation. This layer creates a windproof and waterproof. Here you should use special jackets in the fall.

Let's take a closer look at each of the layers by reviewing each piece of equipment:

1. Shoes

Sneakers are the main ingredient. Conventional gym models will not work here. must have:

• soft and elastic sole;
• clear tread pattern, which characterizes the grooved sole;
• special fasteners in the form of chains, providing maximum grip on a snowy road;
• insulated inner part with fur, which may be artificial;
• a top layer that protects against moisture;
• a waterproof breathable membrane with a shock-absorbing system in the forefoot;
• a certain height, reaching the shin, and an elongated tongue that prevents snow from entering;
• high-quality lacing, which should be tight and long;
• free space. It is better to select shoes for a larger size;
• removable insoles that are easy to pull out.

Fall sneakers don't have to be expensive or branded. The main thing is that they are comfortable and meet the requirements specified above.

2. Socks

Should be avoided wool socks... Preference should be given to semi-synthetic breathable materials without seams. One pair is worn at a temperature of -15 degrees, more - in case of a drop in temperature. Keep your socks high so that your ankles are protected from the cold.

3. Sweatpants

At temperatures up to -15 degrees, trousers alone will be enough. When the temperature drops under the main pants, you should put on thermowells with a canopy. It is also possible to use those that have all the necessary layers for warming and protecting the legs. In severe frost, double the amount of panties or swimming trunks should be worn under the bottom.

4. Underwear

Here, it is best to give preference to turtlenecks or sweatshirts with long sleeves made of breathable material. In severe frost, they wear hoodies or sweaters with a membrane.

5. Outerwear

It is ideal to use a specialized insulated suit, consisting of a jacket and trousers. At an average temperature, you can limit yourself warm jacket with protection from wind and water, supplemented by a membrane or a light vest made of down.