Fall is the best time of year to take your run outdoors and start to refocus on your training. The beauty of the leaves changing combined with the cooler temps will put a pep into your step! Consider revamping your training routine with these tips for a successful season of Fall running.
Fall Running Tips
Go For Longer
Since the weather has cooled off, your body needs to produce less effort to maintain longer distances. Challenge yourself by signing up for a new longer distance! Thanksgiving Day offers plenty of races to register for! Just remember: only add 10% longer distance to your mileage each week to safely increase.
Find a New Trail
Fall is the perfect time to grab your running friends and find a new trail to explore. Check out your local and state parks for trail maps before you head out. Don’t forget to be safe and run with friends when you try a new route.
Daylight Savings Safety
Gone are the long days of sunshine! Keep running in the daylight hours by squeezing in a workout before the day begins or by making it a priority after work. If you have to run in the dark, be sure to protect yourself by wearing reflective running gear. Headlamps, reflective vests and flashlights should always be used for safety.
The runner’s rule of thumb is to plan for the temperature to feel 10 degrees warmer than what it is outside. Dress accordingly and add some layers. You’ll be chilly while you’re warming up, but you can shed some layers after your heart rate increases. Try wearing a base layer and adding a vest or light jacket over the top of it. Some running companies are even making pieces, exclusively designed for layering, that fold into a compact piece after use.
Hydrate and Protect Yourself
Just because the weather has cooled off, doesn’t mean you can forget about the sunscreen! Keep applying sunscreen to protect yourself from any skin damage and hydrate before, during and after a run. Monitor your urine (kid you not) and look for a straw like pale yellow color. That will let you know that you’re body is sufficiently hydrated.
What is your favorite part of Fall running? Do you have any goals this Fall?