How to Transition into Fall Running
Days are getting shorter, temperatures are getting chillier, and the leaves are changing from green to glorious shades of red, orange, and yellow. Fall is upon us!
This is the time of year when most people choose to head indoors, but for runners the dropping temperatures make for ideal conditions. Read on for some tips on transitioning into the fall running season.
Layer up
In the summer months, dressing for a run is easy — slap on a pair of shorts and a t-shirt, and get ready to sweat it out. Running in colder temperatures requires a touch more thought, but is ultimately far more comfortable. Always start your run slightly cool; within 5-10 minutes your body will warm right up. The rule of thumb is to dress as if it is about 10 degrees warmer out. Having a few key pieces of gear to layer will allow you to mix and match your way through the cold seasons. I wear shorts and a long sleeve base layer on warmer days, then transition to long leggings and a wind-resistant jacket as it cools down. The more you run in the cold, the more comfortable you will be choosing the perfect combination of pieces. The hardest step is getting out there!
2. Don’t neglect your warm up
Warming up before a run is always a good idea, since it gets your muscles primed for a vigorous workout. In the cooler months it also helps to overcome that initial chill when you start your run. About 10 minutes of dynamic movement does the trick. My go-to moves are toe touches, high knees, butt kicks, leg swings, and walking lunges. Hitting an indoor bike for a few minutes is another option.
3. Stay visible
Safety first, always. If you can, try to run in the morning as the sun is rising or during daylight hours. For most of us, of course, that often isn’t possible. When running at night, stick to well-lit streets and trails to ensure that you can see others (and vice versa) and to avoid tripping on hidden objects in your path. Wear a combination of bright, colourful, reflective clothing with flashing lights to ensure that you are seen by all. Attach your lights to your arms or legs, since the movement will make you even more noticeable. Be mindful of reduced visibility for drivers and only cross the street when you’re sure your presence is known.
4. Check your shoes
The spring and summer months are when many of us we train the most, which can mean that by fall our shoes are ready for retirement. Ensuring your sneakers are still fresh is key to preventing injuries. There are some recommended ranges of miles/km before declaring a pair of shoes is dead, but this really depends on the type of shoe, the type of runner, distance and frequency of runs, terrain, whether you rotate shoes, and so on. Some visual cues include worn soles or fraying fabrics. Apart from this, your body is the best at determining if your shoes have run their course. If your shoes don’t feel the way they used to, or if your body is aching more than usual without a tough workout to justify it, these may be signs that you should invest in a new pair.
These four tips will kick start your fall running season, no matter your level. All that's left is to put your shoes on and head off to your favourite trails!
This post was written in partnership with Oasis Canada.
As always, all ideas and opinions are my own.