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Dressing For Fall Fitness

Fitness Expert: Jillian Hills


Let’s talk temperature first. For outdoor runners, bikers, walkers or other active individuals, I recommend dressing by the rule of 20. This means you should dress as if it were 20 degrees warmer than it actually is outside. This rule will vary from person to person, but it is a good starting point if you are unsure of how heavy you should dress. Overdressing during this time of the year is not ideal.


Since overdressing is something we want to avoid, layering appropriately is key. There are three layers to consider when dressing, but please know that not all of the layers are always necessary. The first layer closest to the body is known as the base layer. This layer is the most important since it is physically touching your skin. I cannot stress enough how important it is for this layer to be your dry layer, or moisture-wicking layer.


The hours of daylight are limited during this time of year and with busy lives and schedules, most will find themselves out and about during poorly lit times of the day. It is incredibly important to wear clothing that is highly reflective or to wear additional pieces such as lights or reflective vests to help others see you better.


My feet are cold all the time so this is an area I pay extra attention to.Socks could not be more important for outdoor activities. Just like the rest of your body, we want to keep your feet as dry as possible as well. Please try to keep your feet as far away from cotton as possible. Cotton will get wet and stay wet. It is important to wrap feet in synthetics or, my personal favorite, merino wool.


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