Autumn outdoor workout – how to get ready for it?

Benefits of outdoor training

“Is it not too cold?” Everyone who admits to training outdoors in the colder months hears this question. Although cycling and running have long been popular among Poles, they still haven’t become a natural part of our autumn landscape. Bad weather often leads us to exercise indoors – or even skip activity altogether until the next season.

Yet training outdoors in cooler autumn weather has its benefits. The key benefits come directly from exposure to lower temperatures – it can help regulate blood pressure, improve oxygen flow to the muscles and support calorie burning. Outdoor workouts boost your immune system – they help your body and lungs get used to changing temperatures. Natural vitamin D synthesis also plays an important role – even though there is less sunlight, your body can still absorb UV rays needed to produce it. Autumn outdoor activity is also a way to help prevent seasonal affective disorder (SAD), often called the “autumn blues.”

More advanced athletes will appreciate adapting to tougher weather conditions, as not every competition takes place in perfect sunshine, and during obstacle course races (OCR), there is always water, mud and cold to face. For people who regularly take part in various competitions, autumn is usually the end of the racing season. They can therefore use this time to add new elements to their training – things that didn’t fit into their schedule during the race season.

But what can you say when yet again someone asks, “Is it not too cold?”

The right clothing is key

The answer is: there is no bad season for outdoor activity – only the wrong clothing. That’s why the right clothing is the key to getting ready for autumn workouts. The right clothing should fit well, keep you warm and dry, and help your body maintain the right temperature. That is why the first rule of dressing for colder weather is: say NO to cotton!

Don’t be fooled by claims that cotton is “natural,” and therefore “healthier” because it “breathes” better than synthetic fabrics. Cotton soaks up moisture very easily. It quickly absorbs rain, dew or sweat – after just a few minutes of intense movement, you’ll be wearing a wet compress. It isn’t comfortable or good for your health when it’s around 10 degrees. That’s why a smart choice is thermal active clothing – it protects against bad weather and draws moisture away from the skin, helping to maintain the right body temperature.

When putting together clothing for colder conditions, remember the three layers:

• thermal base layer – the “second skin” that wicks moisture away (shirt, leggings, socks, underwear),
• insulating layer – protects the body from getting cold (sweatshirt, trousers),
• outer layer – protects against wind and rain (jacket).

Add a hat, a buff-style scarf and gloves – these accessories protect the parts of the body most exposed to the cold during training.

Sports and outdoor shops offer a wide range of clothing for various weather conditions and temperatures. Still, picking the right clothes is often a bit of trial and error – after a few outfits and workouts, you will know what works best for you. However, there are a few simple rules to remember:

• Your outfit must be close-fitting – for thermal clothing to wick away moisture, it needs to fit snugly against the body. This applies to both underwear and the insulating layer.
• Don’t overdress – at the beginning of your workout, you should even feel slightly cold! Clothing that’s too warm can cause your body to overheat from effort and then cool down uncomfortably during the workout. Dress as if it were 5-10 degrees warmer outside than it actually is.
• Clothes don’t do the workout for you – too many layers are an unnecessary expense and make getting changed for training too complicated. It’s better to start with a “basic set” for transitional weather and only later add extra clothing pieces.

In most cases, the shoes you have been using so far are enough for autumn training. Unless you plan to leave your usual routes and train in tougher weather conditions – in that case, instead of “road” running shoes, OCR-style shoes with a more aggressive sole tread will work better.

Health and safety during autumn workouts

Visibility is a major issue during outdoor autumn workouts. There is less daylight in autumn. Periods of dusk and dim light last longer, and night falls earlier. If we try to balance training with work, we’ll often end up working out when visibility is lower than usual. And that means we are less visible to others, which increases the risk of accidents and injuries. That’s why, when choosing clothing, it’s worth picking bright, contrasting colours or items with reflective elements. They make us visible from a greater distance and help catch the attention of drivers we may encounter during our workout route.

Next up is lighting. For cyclists, lights are required by law, although you can still see people riding without them. They know that having good lights is essential. The absolute minimum is position lights, which make it easier for other road users to spot us from a distance. It’s worth spending a bit more on a stronger front light – it’s easier to spot in traffic, and outside the city it’ll light up the road well enough in the dark. Runners will also appreciate bike position lights – many models can be clipped onto clothing to make you more visible in drizzle, fog or low visibility conditions. For runners training away from streetlights and paved paths, a headlamp is a must – it’s a light worn on a strap around your head that shines wherever you’re looking.

No matter the gear, safety during autumn workouts depends mainly on us. Remember, others might not see us. Let’s avoid places and situations where we don’t feel safe. It’s always worth carrying a phone so you can call for help if needed.

4 autumn training tricks

To finish, here are a few less obvious tips for those who are still thinking about autumn outdoor training. They’re useful for complete beginners as well as those who’ve already trained in lower temperatures.

1. We warm up where it’s warmer. When it’s colder outside, it’s better to do your warm-up at home. It helps take the edge off the cold when you step outside, and with your blood already flowing, it’s easier to adapt to the lower temperature.
2. We warm up our clothes on the radiator. A radiator comes in handy – you can hang your clothes on it before your workout. Warm clothes help ease that first uncomfortable feeling of cold during the first few minutes of your workout.
3. We start slowly. Starting with too much intensity can cause your body to overheat from effort – and that’s not what you want when it’s cold outside. It’s better to start at a more moderate pace and add more intense parts once your body gets used to the training conditions.
4. We follow a “warm” diet. When it’s cold outside, we often crave warm, sweet and fatty foods. To avoid eating empty calories, try recipes that use roasted or stewed vegetables and fruit, along with warming spices like ginger, cinnamon and chilli.

It’s worth starting to work on your spring fitness already in autumn. But if it’s still too cold outside – check out the indoor classes available with the MultiSport card!

^References:

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