Where I live, a heat wave blasted us with extreme temperatures to the point I called quits on my long run this weekend. My schedule called for 14 miles and I cut it short by four miles–even struggling for the 10 I did complete. But in two days, the forecasters call for rain. I love autumn, but the weather often becomes unpredictable and ranges from extreme hot and cold. Here are a few solutions for the changing season:

1. Wear running sleaves. If you feel yourself constantly rolling up your short sleeves or running in tank tops, you’ll appreciate the light running sleeves you can pull out of your pocket when the wind starts whipping. Only a small portion of your shoulder and upper arm will remain exposed to the elements. They can even protect you when it is hot out from UV rays.

2. Headbands. You can cover your ears when you get cold–ears are part of the body that feels cold temperature the quickest–and then pull it back behind your ears when the weather gets warmer and use it to hold back your hair. For men, if you don’t want to look like your wearing a headband when it warms up, you can remove it and wrap it around your wrist–making it look like nothing more than a wristband.

3. Compression socks. Not only do these help with lactic acid build up, they can keep your legs warm for those bothered by running tights. If you feel too hot, roll them right off and stick them in a pocket.

4. Warm-up suits. First to the Finish offers warm-up outfits that you can even do your long runs in if you need, offering both wind and rain resistance. If you warm up, they are easy to get in and out of–simply wear lighter running clothes underneath.

Happy training.