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Ladies It’s time for a Fall Fitness update. You may remember that I enjoy outdoor exercise and I’ve given you tips before on how to start running. As the days get shorter and the temperature starts dropping, us outdoor exercise lovers need to adjust to the changes. TodayI’ll give you my tips on how to transition to running ( or walking/exercising) outdoors in fall.


1) Don’t Forget Your Warm Ups

It’s just as important when the cooler weather sets in to do your warm ups before your run as it was in summer, if not more. It’s much easier for your body temperature to drop and you to feel cold when you are running out in lower temperatures. Doing a good warm up and starting your run with a warm body makes a lot of difference.

I personally start my warming up inside my home with jumping jacks, push ups and planks for about 15 minutes. I continue another 5 minutes of warm ups when I get out before I start my run. This helps me feel the chill less and have more endurance.


2) Use Layers Of Clothing

I can’t stress enough the practicality of layering for outdoor runs in the fall. There are many more seasonal elements to deal with depending on where you live. In the NW where I live, there is almost continuous wetness (although this year the weather has been generous to us so far 🙂 ), and I know in some areas of US freezing temperatures and snow come quickly. Wind is also a challenge for outdoor runs for me.

The best solution is having a couple of layers on depending on your particular climate. You can start layering with a base layer that wicks moisture, add an insulation layer such as a fleece jacket, and on top you could have a windbraker or a waterproof jacket. As you warm up you can take off layers if needed.


3) Protect Your Feet With The Right Shoes And COMPEED® Blister Medium Cushions

It goes without saying that having shoes that fit well and are made for running are absolute essentials. In winter we wear closed shoes and we may not take care of our feet as well as we do in spring and summer. This may cause dry patches and blisters especially when you run frequently.

Lately I’ve been using COMPEED® Blister Medium Cushions which covers blisters and wounds completely acting as a breathable second skin. The cushion’s have hydrocolloid technology and they are different than traditional bandages as they cover the exposed nerve endings and relives pain fast. You can use them all over your feet, on toes, feet, and heels.


When I run on the pavement, trails or at the gym on the treadmill, I tend to get blisters especially on my heels and sometimes on the sides of my feet. I’ve been covering them with  COMPEED® Blister Medium Cushions (like I did above) and they’ve been working like a charm. They are available at Walgreens and came to US recently after being used by women all over Europe the last 30 years. If you have similar runners problems give these a try.


4) Continue To Keep Yourself Hydrated And Protect Your Skin & Eyes

It’s easier to remember to drink your water in the summer. In colder weather we may not feel as thirsty as often as we do in hot temperatures. This is exactly why we need to make an effort to keep ourselves hydrated during fall workouts.

It’s also easy to make the mistake of thinking we may not need SPF or eye protection during the fall. Sun’s rays penetrate the clouds so cold weather doesn’t mean the UVA rays won’t affect you negatively. You need to protect your skin with at least SPF 30 and also protect your eyes especially when you are on high elevation.


5) Keep Safe In Wet Weather

One of the challenges running in the colder months brings is the potential hazards. It’s easier  to fall running on the wet ground or to slip on ice. I always keep identification and my cell phone in the inside pocket of my jackets in case an accident happens.

Days also get shorter and it gets darker quicker. I personally don’t like to run in the dark morning or night, however if you do it’s always a good idea to wear reflective gear.



If you would like to prevent and protect your blisters, here is where you would find  COMPEED® Blister Medium Cushions at your local Walgreens.

There are also special displays such as this one where you could find the product.

What are your tips for working out in the outdoors when it gets colder? Do you have any special clothing, items you use to help with exercising in the cold? I would love to hear!

Hope you find my tips useful and if you also get blisters don’t forget to check out COMPEED® Blister Medium Cushions.

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We are already in mid week! Have a very happy Wednesday and stay fit! XOXO,


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  • Sibel Gultekin

    I like it. I will try on it as soon as possible. Every pair of shoes, no matter how quality they may be, can cause blisters. When I wear a pair shoes after a long break they hurt my feet. Thanks for this post.

    • Theboxqueen

      You are very welcome Sibel. I have a problem with blisters when I walk/run outside or at the gym. These work wonders, give them a try. XOXO, Elif

  • I need to start running again! In Florida, fall is the best time to run since it’s not too hot and not too cold! #client

    • Theboxqueen

      Krystal here in PNW, although it starts getting wet, I love running outside in fall. The landscape, color of the leaves, the crisp air are all pretty amazing. Hope you start running again. 🙂 XOXO, Elif

  • Mera FeatherStory

    I’m very inspired to run in the fall, although it’s something I do in the summer. I think it will help me to ward off seasonal depression, which I didn’t get the last year, but have gotten several years in the past. What I remember from some of the years I didn’t get depressed was running outdoors and general outdoor exercise! Now to go shopping for layers! I found you on SITS. I blog about parenting, yogic living and nutrition here:

    • Theboxqueen

      Welcome to TheBoxQueen! I agree with everything you said about outdoor exercise. It really is great for keeping energetic and content during the cooler seasons. Hope you have lovely running sessions this fall. XOXO, Elif