In autumn you set off chilly and ten minutes later you are sweating. The answer is layering: here is how to put together the three layers for Nordic Walking, which fabrics to choose and which mistakes to avoid.
Autumn is a great season for Nordic Walking, but it has one specific problem: you set off in the cool and, after a few minutes of pushing, you warm up. Dress for the start and you sweat; dress for the walk and you are cold at the beginning and at every stop. The solution is always the same: dress in layers, and learn to take them off and put them back on at the right moment.
Here is how to put together the three layers, which fabrics to choose, how to protect hands, head and feet, and the most common mistakes in the cooler months.
Why Nordic Walking warms you more than walking
Arms, shoulders and back work on every push: at the same speed the body produces more heat than when walking without poles. That is why autumn walking clothes, designed for a relaxed pace, almost always turn out too heavy for Nordic Walking after the first quarter of an hour.
Then there is the opposite problem: breaks. When you stop to drink or to correct a movement, the sweat you have built up cools quickly. The layering system is there to handle both phases, the one where you produce heat and the one where you lose it.
The three-layer system
1. The layer next to the skin
It has one job: moving sweat away from the skin. Technical synthetics and lightweight merino wool, which stays warm even when slightly damp, both work. Cotton does not: it holds moisture and, as soon as you stop, turns cold and heavy.
2. The mid layer
It holds in warmth. A light fleece or a thicker wool top is the classic choice. For Nordic Walking it is best if it is thin and has a front zip: opening and closing it is the quickest way to regulate your temperature without stopping.
3. The outer layer
It protects against wind and rain. A light, windproof and breathable jacket that can be tied round your waist or folded into a small rucksack. It must leave the shoulders free: a stiff jacket, or one tight on the arms, shortens the push and makes you work badly for the whole outing.
| Layer | Purpose | What to choose | What to avoid |
|---|---|---|---|
| Base | Moving sweat away | Technical synthetic, light merino | Cotton |
| Mid | Holding in warmth | Thin fleece or wool with a zip | Heavy garments that cannot be opened |
| Outer | Blocking wind and rain | Light, breathable jacket | Stiff jackets that restrict the shoulders |
Hands, head, neck and feet
- Hands. Thin gloves that work with the strap. In the cold your fingers stiffen and it is harder to open your hand at the end of the push; a glove that is too thick, though, makes clipping in awkward. Thin and warm beats padded.
- Head. A headband or light hat for the start, to take off as you warm up and put back on at stops.
- Neck. A tubular neck gaiter takes up almost no space and adjusts in a second: it is the most versatile item of the autumn.
- Feet. Technical socks, not cotton ones, and shoes with a sole that grips on wet leaves and mud, both common on paths at this time of year.
The starting rule: feeling a little cool is fine
The most useful tip is also the least intuitive: at the start you should feel a little cool. If you are comfortable standing still, after ten minutes of walking you will be overdressed. Better to start with the mid layer open and the jacket in the rucksack, and add only if you really need to.
At breaks the opposite applies: put a layer back on straight away, before you feel cold. It is the same logic as drinking before you are thirsty, applied to temperature: anticipate the need rather than chase it.
On the beginners' Nordic Walking course in South Tyrol and the Polesine, clothing matters as much as poles: a jacket that restricts the shoulders makes it hard to learn the push. I bring the poles for the first lesson; for everything else, the three layers on this page are all you need.
Three mistakes to avoid in autumn
- A cotton T-shirt under the fleece. It is the most common mistake: under a technical layer, cotton cancels out the benefit of everything else.
- Setting off with your jacket zipped up. After a few minutes you sweat, and at the first break the sweat turns cold.
- Forgetting your gloves. With cold hands the grip stiffens, the hand no longer opens at the end of the push, and technique suffers at exactly the decisive moment.
If you are coming back after the summer break, before even thinking about clothing it is worth reading how to get back to Nordic Walking after summer without overdoing it in the first weeks.
Frequently asked questions
How should you dress for Nordic Walking in autumn?
In three layers: a technical base layer next to the skin to move sweat away, a light mid layer for warmth and a breathable windproof jacket. At the start you should feel a little cool, because Nordic Walking warms you up quickly.
Do you need a waterproof jacket?
For drizzle and wind a water-repellent windproof jacket is enough. If the rain is real and persistent you need a waterproof, breathable shell that does not restrict your shoulders.
Can you wear gloves with the strap?
Yes, as long as they are thin. A glove that is too thick makes clipping in awkward and stops you opening your hand properly at the end of the push.
Down to what temperature can you do Nordic Walking?
There is no fixed threshold: it is practised all year round, winter included. In the cold you add a layer, protect your hands and head, and keep breaks shorter.
To brush up on the movement before the cold season there is the guide to Nordic Walking technique.
And if you would like to walk as a group in the cooler months, let's organise an autumn Nordic Walking outing on the route that suits you best.
