How to dress in layers for training in the mid-seasons?

Spring and autumn are probably the times of year when choosing sportswear requires the most attention. You can go out in the morning with fresh air, train shortly afterwards with a decidedly more pleasant temperature and find yourself, within an hour, with wind, clouds or a sudden drop in temperature. To further complicate matters, physical activity itself intervenes: the body produces heat during movement and the amount of comfortable clothing at the beginning of training can become excessive after a few minutes.

It is precisely in these situations that dress like an onion, that is, building the outfit through multiple layers with different functions, becomes particularly useful. Classic images of onion dressing often show three overlapping levels — basic, intermediate and outer — but what really matters is not the number of items. It's the possibility of manage temperature, humidity and external protection by quickly changing what you wear.

For those who run, walk, train outdoors or alternate indoor and outdoor environments, knowing the function of different fabrics therefore allows you to make much more precise choices than simply "dressing warmly".

Choose the right materials for the ideal running clothing

When it comes to the ideal clothing for running or training, the material should not be evaluated only on the sensation it offers to the touch. During movement, the fabric enters a dynamic system made up of skin, sweat, air, external temperature and variations in the intensity of the effort. This is why a very comfortable garment during a walk can behave differently during a brisk run.

The first characteristic to consider is the humidity management. During sport, the goal is not to prevent the body from sweating — sweating is a normal thermoregulation mechanism — but to avoid, as far as possible, large quantities of moisture from remaining trapped in the layer in direct contact with the skin.

For workouts in which a lot of sweat is produced, they are therefore particularly interesting synthetic technical yarns. Polyamide, for example, allows the creation of light, elastic fabrics suitable for very tight constructions. FGM04 is used in particular in garments polyamide 6.6, chosen by design for its consistency, for its resistance to deformation and for its ability to maintain the wearability, elasticity and appearance of the garment over time.

Polyamide is generally associated with a share of elastane, which allows the fabric to stretch during movement and subsequently recover its shape. The concept of elastic recovery is as important as elasticity itself: a sports fabric must not only stretch when bending, running or squatting, but must also correctly return to its original configuration without rapidly losing its structure.

The construction of the garment also matters. A process seamless, or otherwise designed to reduce certain seams and breakpoints, can improve fabric continuity and comfort during repeated movements. It doesn't mean that "seamless" is automatically synonymous with a better garment: fit, fabric tension, positioning of the elastic areas and choice of size remain fundamental.

A further parameter, often little considered by the consumer, is the weight. Two apparently similar meshes can have different densities and weights. In general, a heavier fabric can offer a different thermal sensation from a lighter one, but the weight alone is not enough to establish how warm or breathable a garment will be: it affects the structure of the knit, the composition, the yarn and the fabric's ability to manage humidity. This is why “more often” and “more technical” are not synonymous.

Among the materials used in activewear FGM04 also appears Q-SKIN®, a polyamide 6.6 yarn that incorporates silver ions during the spinning process. This technology is associated with moisture management and odor control through a bacteriostatic action of the yarn. Heads like the Run shirt, the Dry T-Shirt, the Slim shirt and some FGM04 boleros use Q-SKIN®, making them especially relevant when the goal is to create a lightweight layer for use during activity.

Cotton, however, deserves a distinction. It's not a "wrong" material at all: it's comfortable and very suitable for sweatshirts, joggers, warm-ups, commuting, recovery and moderate intensity activities. During a run where you sweat a lot, however, a cotton base layer tends to retain more moisture than many technical fabrics, which is why it is generally less suitable as a base layer for intense aerobic activity in cool conditions.

How to dress like an onion?

The meaning of dressing like an onion it's not wearing a lot of clothes. It's building a modular system.

This distinction is fundamental especially in sport. Three items chosen without considering their function may be less comfortable than two well-designed layers. A tight-fitting technical shirt and easily removable lightweight protection, for example, may be sufficient during a spring run; for a slow walk, however, at the same temperature it may be useful to add an intermediate level.

Traditional stratification identifies three functions: a base layer in contact or almost in contact with the skin, one middle layer which contributes to thermal management and one outer layer which protects from wind and precipitation. It's a logic that has long been used in outdoor clothing and remains valid even when adapted to running and training.

The mistake is turning it into a rigid formula. It is not necessary to always wear all three levels. In mid-season it is actually common to start with two layers or to use only the base layer during the most intense phase, keeping an additional layer for the warm-up, cool-down or the return journey.

We must also distinguish air temperature and temperature perceived during exercise. A person standing still and a person running at a fast pace in a 12°C environment do not have the same needs. Wind, sun exposure, humidity and duration of training also considerably modify thermal perception. This is why indications based solely on grades should be considered a starting point, not a universal prescription.

Base layers: comfort and breathability

The base layer is the layer that deserves the most attention because it remains in contact with the body during most of the activity. A good fit should allow the fabric to follow your movements without creating accumulations of material, annoying creases or excessive constraints.

For the bust, on mild days you can opt for one Dry T-Shirt or one Run shirt in Q-SKIN®, or for a four-season FIR fabric T-shirt, like the Miss FGM04 T-Shirt or the FGM04 Sport Unisex shirt. When temperatures drop, however, one may be more suitable long-sleeved technical shirt, capable of offering greater coverage while maintaining freedom of movement and comfort during activity.

If you want to protect your neck more without the bulk of a scarf or neck warmer, one turtleneck sweater it can be a practical and comfortable solution.

For women, also the top or sports bra it is part of the layering system: it should not be considered exclusively a support element, because it actually constitutes one of the first layers in contact with the skin. The choice of support must be made based on the activity. A high-support model may be more suitable when there are repeated movements and impacts; medium or low support may adapt better to different disciplines.

For the lower part, leggings and cyclists allow you to modulate the coverage without necessarily layering other garments. FGM04 uses numerous women's leggings with FIR technology and also proposes men's leggings and cyclists with FIR technology, usable both as a main garment and, when temperature and activity require it, as a base layer under trousers.

The FIR technology However, it deserves a clarification. In FGM04 garments it is incorporated into the yarn through mineral components and is not a cosmetic treatment applied superficially. In the context of stratification it is correct to consider it a characteristic of the fabric; however, it should not be confused with the insulation of a sweatshirt or the weather protection of a shell. A textile technology and the construction of a layer system perform different functions.

When indicated for the individual model, the certification OEKO-TEX® STANDARD 100 adds another piece of information: it means that the textile has been subjected to tests for the presence of harmful substances according to the standard criteria. However, it is not a certification of the thermal capacity, breathability or sporting performance of the garment.

Intermediate layers: thermal insulation and mobility

The middle layer has a different function than the base layer. It does not necessarily have to adhere very closely to the skin and its main task is to increase or modulate thermal protection without hindering movement.

In mid-seasons this level can be very light. For an outdoor workout, for example, a Bolero Gym Fashion, a Zip bolero or a Full Zip Bolero they can be used over the first layer when you need more coverage in the upper body.

The Bolero Zip, thanks to the front opening, also allows you to quickly intervene on ventilation without having to completely remove the garment. It's precisely the possibility of quickly open, close or remove the middle layer to make the difference in the transitional seasons.

When warming up it can be nice to have more coverage; after ten or fifteen minutes of running, when heat production increases, the same garment can become superfluous.

For men's clothing, the men's cotton sports sweatshirts they can play a similar role especially before and after training, during walks and less intense activities.

An important design distinction emerges here: a garment doesn't necessarily have to be technical in every layer to be useful, but it must be placed in the correct place in the system. A cotton sweatshirt can be very comfortable for reaching the training location, during the warm-up or in low intensity phases; it is less suitable as a first layer during a sustained run in which a lot of sweat is produced.

The same reasoning applies to i cotton joggers. They can be worn alone for light activities or over technical leggings on cooler days. The leggings + jogger overlap is not mandatory: it becomes useful when looking for more coverage before activity, during a walk or during recovery phases.

External layers: protection from atmospheric agents

The third level changes function again. Its purpose is not primarily to absorb sweat nor to increase comfort in contact with the skin: it must create a barrier to the external environment.

Wind and rain change the thermal sensation very quickly. For this reason, when training takes place in the mountains, on exposed routes or with unstable forecasts, it may be advisable to have a specific windproof or rainproof shell, possibly light and easily foldable.

It is important not to attribute this function to a garment that was not designed to perform it. A breathable technical shirt, bolero or sweatshirt can increase coverage, but they don't automatically become waterproof or windproof.

In city running on a stable day the outer layer may not even be needed. In a hill or mountain race, where wind and exposure can change rapidly, carrying it with you is a more prudent choice.

Essential accessories for the mid-seasons

Accessories may seem secondary, but in spring and fall they are often the easiest way to adapt clothing without changing the entire outfit. This is especially true because many areas of the body remain more exposed than others: hands, neck, head and feet can quickly be affected by wind or drops in temperature even when the torso and legs are already hot from the effort.

A light and breathable cap it can be useful during bright days and allows you to better manage direct exposure to the sun. When temperatures are lower, a lightweight head accessory can instead offer additional protection without requiring an additional layer on the torso.

For the neck, one thin neck warmer or a tube it is particularly versatile because it can be quickly lowered or removed. In intermediate seasons this possibility of adaptation becomes particularly useful when wind or cold increase.

I light gloves they become interesting especially early in the morning, in the mountains or when training with temperatures close to 10 °C. It is not necessary to immediately resort to highly padded models: in the mid-seasons the objective is to protect without creating excessive heat accumulation.

Socks are also part of the overall balance. They must be compatible with the shoe, duration of activity and level of sweating. A greater thickness does not automatically guarantee greater comfort: if it makes the shoe too tight, it can become counterproductive.

Finally, for those who run in the early morning or in the evening, when the daylight hours decrease, they gain importance visibility and safety. Reflective elements, runner-specific lights or high-visibility accessories may be more important than an additional thermal layer.

The point to remember is that an effective accessory allows you to make small but immediate adjustments. Before adding a heavy sweatshirt because your hands or neck feel cold, it may therefore be more sensible to directly protect the area that generates the discomfort.

Practical advice on what to wear for running in different weather conditions

Questions like “How to dress for running in 15 degree temperatures?” or “How to dress for running in 10 degree temperatures?” they are very frequent, but the number indicated by the thermometer only tells part of the situation.

Two outings at 15°C can require very different clothing. Running in the sun, without wind and on a flat urban route is different from being at the same temperature on an exposed trail, with wind, clouds or wet ground. Speed, duration of training, level of training, individual sensitivity to cold and time of day also change.

The time itself is an element that is often underestimated, especially in the spring and autumn. In the early morning hours, overnight moisture and dew can settle on grass, leaves, soil and vegetation, leaving even routes where it hasn't rained wet. If you run on dirt roads, meadows or paths, a shoe with a very breathable upper but without a waterproof membrane can quickly let water penetrate, with the risk of finding yourself with wet socks and feet after just a few kilometres.

On particularly humid routes it may therefore be useful to evaluate shoes with waterproof and breathable membrane, such as GORE-TEX® or equivalent technologies, but also taking into account the temperature and intensity of the training. An upper that is more protective from water can in fact offer different ventilation compared to a very open and light structure. The choice of socks also contributes to comfort: for sporting activities it is preferable to choose materials capable of managing humidity well, especially when there is the possibility of the shoe getting wet.

During running the body produces heat and, for this reason, it is normal that after a few minutes an initially cool outfit becomes comfortable. There is also a widespread one “10 degree rule”, used by some runners as a practical reference to avoid overdressing. However, it is preferable not to interpret it as a universal physiological law: wind, rain, humidity, intensity of effort and individual response can significantly modify thermal perception.

For run in spring, the most versatile strategy is generally to start with a light technical layer and add something that can be easily removed. Early in the season, a long-sleeve shirt can offer more coverage; with milder temperatures a technical T-shirt may be sufficient. On the legs you can go from long leggings to cyclists or shorts following not only the calendar, but above all real temperature, wind, humidity and personal sensations.

Furthermore, for those who run early in the morning, it is useful to check not only the temperature and the probability of rain, but also the conditions of the route. A trail can be very wet from dew or humidity even on a day that is destined to become dry and sunny. In this case, the choice of shoes can affect comfort almost as much as that of clothing.

In autumn the principle is similar, but wind, humidity and precipitation often become more frequent. In this case it is useful to pay more attention to the external layer and the possibility of protecting yourself during the re-entry, when the intensity decreases and the body produces less heat. The soil also tends to stay moist longer, especially in shaded areas or dirt paths.

The type of training also matters. For interval work or intense running you may need less insulation than for fitness walking at the same temperature. Before and after the effort, however, an intermediate layer can quickly come in handy.

How to dress with 15 degrees in the mountains?

Fifteen degrees in the mountains does not automatically equate to fifteen degrees in the city. Altitude, exposure, wind, solar radiation, humidity and the speed with which the weather changes make the choice of clothing more delicate. Even during the same outing you can go from a climb in the sun, in which a lot of heat is produced, to a shaded section or a stop on a point exposed to the wind.

For this reason, with approx 15 °C in the mountains, an effective solution can start from a light technical base layer: T-shirt or technical shirt, chosen with short or long sleeves depending on the altitude, the time of day and individual sensitivity. Above, a second, easily removable level can be useful, while specific protection against wind or rain should be placed in the backpack if conditions require it.

In early morning outings it is important to also consider what happens under your feet. Dew and overnight humidity can leave paths, lawns and vegetation edges very wet. On a dry dirt surface this phenomenon may seem negligible, but it is enough to cross tall grass or more humid areas for an unprotected upper to quickly let water in.

If the intended route has these characteristics, it may therefore be appropriate to evaluate a shoe with a waterproof and breathable membrane, such as GORE-TEX® or solutions with a similar function. It doesn't mean this is always the best choice: on dry trails and in higher temperatures a more open upper can offer more ventilation. The choice must therefore hold together water protection, breathability, type of surface and conditions expected during the entire outing.

On the legs, for dynamic activities, technical leggings can offer complete coverage without necessarily requiring heavy trousers. The FIR FGM04 men's leggings and cyclists can also be used as a base layer; the numerous women's technical leggings similarly allow you to choose length and construction depending on the activity. For a less intense walk or before and after activity, a jogger can add coverage.

In the mountains it is particularly important not to wait until you are very hot to remove a layer and not to wait until you are already cooled down to add it. Active clothing management is in fact one of the central principles of layering: the intensity of effort can change comfort as much as the weather.

A break deserves specific attention. During the climb a lot of heat is produced; stopping, this production decreases rapidly. Having a dry layer or additional protection in your backpack can therefore be more useful than setting out wearing too many items. The same principle applies to feet and socks: starting with a choice suited to the conditions of the terrain can prevent the humidity accumulated in the early stages of the outing from compromising comfort for the rest of the training.

How to dress for running in 15 degree temperatures?

For many runners 15°C represents a rather favorable temperature, but clothing depends on the intensity. With stable conditions, no strong winds and continuous running, a light technical first layer may be sufficient for the torso.

One Technical T-shirt, such as the Run Jersey or the Dry T-Shirt, allows you to keep the outfit essential and oriented towards moisture management.

Those who tend to feel the cold more can start with a second light layer, preferably easy to remove or open. A garment with a zip is particularly practical because it allows you to quickly change the ventilation.

For the bottom there is no universal choice between shorts, cyclists and long leggings. It depends on personal sensitivity and the duration of the outing. Those who prefer to keep their legs covered can use technical leggings; those who produce a lot of heat may be better off with cyclists or shorts.

If 15°C is accompanied by rain or strong wind, the priority changes: it becomes appropriate to evaluate specific external protection. At the same temperature, therefore, the weather can count for more than the number indicated by the thermometer.

How to dress for running in 10 degree temperatures?

A 10°C layering generally becomes more apparent, especially in the first few minutes of training. A long-sleeved technical shirt provides a versatile base, possibly accompanied by a lightweight outer layer if wind or rain is present.

For legs, long leggings become a frequent choice. The goal is not to create strong insulation but to obtain sufficient coverage while maintaining freedom of movement. An elastic fabric with good recovery capacity prevents the garment from becoming progressively less stable during repeated movements.

If you leave home with a sweatshirt, it's helpful to ask yourself where it will be stored when your body temperature rises. For continuous running, a bulky layer that can't be easily removed can become impractical. Cotton sweatshirts, on the other hand, remain very useful when warming up, when traveling and after training.

Light gloves or neck protection may be sufficient for those who particularly suffer from the cold in the extremities, thus avoiding excessively increasing the insulation of the torso.

How to dress for running in spring?

To understand how to dress for running in spring we need to abandon the idea of ​​a single seasonal outfit. March, April and May can present profoundly different conditions and, even on the same day, the early morning temperature can be far from that of the afternoon.

The most effective strategy is to create a small rotation of complementary pieces: a short technical shirt, a long-sleeved version, leggings or cyclists and a lightweight top. This way you don't completely change your wardrobe with every change in weather, but you change the combination.

For women, a top or sports bra suited to the intensity of the activity, it can be combined with a Run Jersey, a Dry T-Shirt or a long shirt; a bolero can add coverage without turning the outfit into too heavy an ensemble.

For men, technical shirts, leggings or FIR cyclists and sweatshirts to be used in the less intense phases allow you to build the same modular principle.

Spring demonstrates well why "dressing like an onion" means above all know how to remove, not just knowing how to add.

What to remember

Dressing in an onion shape to train in the mid-seasons means building the clothing starting from function of the leaders, not simply by their thickness.

The layer closest to the skin should be chosen with movement, fit and moisture management in mind. This is where technical materials such as polyamide 6.6, elastane and functional yarns can make a real difference in the construction of the garment.

The middle layer should be able to be added or removed easily and offer the necessary coverage without limiting mobility. The external one really comes into play when you need protection from wind, rain or more demanding conditions.

At the same time, there is no number of degrees that alone determines the correct outfit. Ten or fifteen degrees are just one of the parameters. It is necessary to consider intensity of the activity, wind, humidity, sun, duration, possible stops and individual response to the cold.

The design of activewear then allows you to further refine your choice. Seamless constructions, elastic recovery capacity, different lengths, zips and materials with specific characteristics allow you to create more precise combinations.

FGM04 uses, for example, FIR garments such as leggings and sweaters, Q-SKIN® fabrics in some products particularly oriented towards breathability and various cotton garments for the outer layers or less intense phases. The different technologies are not interchangeable: each material should be interpreted according to the role it plays within the outfit.

Maintenance also contributes to performance over time. Wash technical garments following the manufacturer's instructions, a maximum 30 °CBy avoiding fabric softener and dryer, it helps preserve the elastic fibres, fit and structure of the fabric.

The final principle is therefore simple: you don't need to dress heavier, but dress more adaptably.

FAQ: dress tight and train in the mid-seasons

How do you dress like an onion?

Dressing in an onion shape means using multiple layers with different functions and being able to add or remove them during the day or activity. In sports, the first layer is generally the base layer, which stays close to the skin and should promote comfort and moisture management. The second level contributes to thermal protection; the third protects above all from external conditions such as wind and rain. It is not necessary to always wear them all at the same time: in between seasons, two light and modular layers can be more practical than three heavy garments.

What to wear to train in the cold?

It depends on the temperature, the type of training and the amount of heat produced during the effort. For dynamic activities it is generally useful to start with a technical shirt in contact with the body, adding an intermediate layer when necessary. In wind or rain a specific shell may be needed. On the legs, long technical leggings offer more coverage than shorts and cycling shorts. For less intense activities or for the journey before and after training, you can add a sweatshirt and jogger.

Is a technical shirt or a sweatshirt better for running?

They perform different functions. A technical shirt is generally better suited as a first layer during a run because it is also designed with moisture management in mind. A sweatshirt can be very useful over your shirt during warm-ups, less intense activities or after training. If it is made of cotton, during a very intense run it can absorb more moisture and be less practical as a base layer.

At 15 degrees, is it better to wear leggings or shorts?

There is no one-size-fits-all answer. At 15°C, a runner who produces a lot of heat may prefer shorts or cyclists, while those who feel more cool may choose long leggings. Wind, sun, rain and training duration must also be considered. In the mountains or exposed areas the same temperature may require more coverage than an urban run in the sun.

Does FIR fabric replace a thermal garment?

No. FIR FGM04 technology is incorporated into the yarn and constitutes a characteristic of the material, but does not replace the structural function of an insulating layer or outer shell. If conditions require more thermal protection or a barrier against wind and rain, you still need to construct your clothing with appropriate layers.

What does OEKO-TEX® mean on a sports garment?

OEKO-TEX® STANDARD 100 indicates that the textile product has been subjected to tests for harmful substances according to the criteria established by the standard. It does not automatically mean that the garment is warmer, more breathable, more resistant or better performing: these characteristics depend on the yarns, structure, construction and design of the individual product.