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Late Fall Running Tips You Need (Coaches Corner)

Following the onset of Daylight Savings Time this weekend, stay safe with these late fall running tips. Join the link up with Running Coaches Corner!

Happy Birthday to Coach Debbie! Congrats to my co-hosts Lora and Rachel on running the Marine Corps Marathon this past weekend! You know how much I love MCM! And good luck to all those who are running the New York City Marathon and other marathons this weekend!

Just run MCM, or getting ready to run the NYC Marathon? Check out these tips for before, during, and after race day, and then make sure that you know how to approach marathon recovery and also have ideas for non running activities for fall! Have a great race? Commemorate your awesome effort! Have a less than stellar outing? Know how to handle a disappointing race, and then show this to your supporters so that they know how to help you.

But now, let’s stop talking about marathons and talk just late fall running!

Late Fall Running Tips

Make the most of November with these late fall running tips from clothing to hydration! Running Coaches Corner

Learn to Layer Running Clothing Properly

Late fall, as beautiful as it can be, can also be incredibly frustrating with regards to the weather. In the past week here in Chicago, for example, we have had a weather shift of about 30* and everything from rain all day long to cloudless sky, wind to stillness. The darkness in the morning feels much colder than the thermometer reads, and then once the sun comes up, there is a rather rapid shift.

new balance windblocker jacket

Or get this jacket (which is from New Balance and I am obsessed with (from the Fashion Show) and just got in black on freaking sale. WINNING

When I go out on my runs, I have a few staples clothing items:

The reason that I opt for 1/4 zips and jackets over crewnecks and the like is so that I can easily pull them over my head once the sun comes out, or unzip for ventilation. I love my arm sleeves, which I can take off very easily during the run, and I also have a running shrug. (I have accumulated these pieces over time) (Affiliate Links)

A perfect fall morning run on Saturday!

Something that I love about my arm sleeves and my midweight jacket is that they both have finger/hand covers that I can pull over my hands as the temps changes. If I know that it is going to be colder, I just bring my gloves, which have light reflectors on them.

I prefer a visor because it keeps my head warm, but also because it helps with glare as the sun comes up (because you know that I am not going to be wearing sunglasses in the dark.

Safety While Running in the Dark

Something that I make sure of, in all cases, is that my clothing and gear have light reflecting panels on them, and if I feel that they do no do so sufficiently, I also have a safety vest that I got for Ragnar last year. There are many different light reflectors and headlamp options out there, but the best thing for you to do is to try some out! I have a headlamp, but I personally don’t need to use it because of the lighting in the areas that I run. 

During this time of year, make sure that you are extra careful when crossing the streets–it can be very hard for people to see you! I also recommend, more than ever, that you run without headphones, and that you run with your cell phone. As the temps continue to drop, if there is any water on the ground, you are going to be looking at increasingly treacherous conditions, not just due to ice but also due to changes in your depth perception!

Remember Your Training Cycle Principles

You may not be in a training cycle, but that doesn’t mean that you should stop paying attention to your pace as you run. Why do I say that? Because you are more likely to churn and burn with the drop in temps and the freedom of no structure to your days.

Don't go crazy just because you aren't training anymore! Get more running tips Make the most of November with these late fall running tips from clothing to hydration! Running Coaches Corner

It may be helpful to think of your week in the same way that you did during your training proper: with days for cross training, long runs, shorter runs with speed work, recovery. That doesn’t mean that you have to run x miles at x pace or do ladder workouts, but definitely outline your paces and mileage so that you don’t end up injured because you had too much fun!

Don’t Forget to Hydrate and Fuel Accordingly!

Just because you aren’t sweating like you were while running in hot weather doesn’t mean that you can just forget about it. Because remember, some of us don’t sweat when the temps or humidity fall below a certain point! You might not need to take in quite as much water, but be sure to monitor your thirst and consult the pee chart. And remember, water fountains and bathrooms might be closed now, so plan accordingly!

O'Fallons Pumpkin Beer (my favorite pumpkin beer) makes for some "Great" hydration ;D

O’Fallons Pumpkin Beer (my favorite pumpkin beer) makes for some “Great” hydration ;D

Now, food. Fall is the time of squashes and heavy dishes that might not be the best idea for just before a run. Yes, that bulgur wheat stuffed acorn squash is delicious, but you should probably refuel, not pregame, with it, ok? That said, candy corn makes for really good running fuel….

Don’t Hide Inside–Get Out There

Prana leggings and Newtons!

Prana leggings and Newtons!

Last but not least, get out there. Practice safe running, wear the right clothes, and I can tell you that an love you might have lost for running over the summer will come back in spades. As much as I love a turn-my-brain-off-and-read treadmill run when it is colder and dark, those are the times when I should get out there, because then I get to see the sunrise! Make a deal with yourself that you won’t do more than x number of runs inside a week, and stick to it. You will be glad that you did.

I am so excited for November running thanks to these tips! #runchat #coachescorner Click To Tweet

I am linking up with myself, Rachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday, and Ilka and Angela for Food and Fitness Sunday. 

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  • Reply Carla

    Now that I’ve left the east coast I really can see how I HATED it because I hid inside during the winter. With hindsight if Id purchased proper apparel I would’ve loved it far far more.
    Carla recently posted…3 ways to boost emotional metabolism.My Profile

    November 2, 2016 at 5:09 am
    • Reply suzlyfe

      It isn’t a blame the gear situation, but it really can make so much difference.

      November 3, 2016 at 5:02 pm
  • Reply Lisa @ Mile by Mile

    I am excited that it will be a little lighter in the mornings next week! But the weather is so confusing. I was so warm in a long sleeved t-shirt this morning! Not complaining though- I would rather have this then deal with winter weather.
    Lisa @ Mile by Mile recently posted…October Running & Goals Check-InMy Profile

    November 2, 2016 at 5:41 am
  • Reply Julie @ Running in a Skirt

    I am terrible about over or under dressing when the actual cool weather comes! I haven’t even broken out the capris here!! Great tips!
    Julie @ Running in a Skirt recently posted…5 Natural Ways to Fight Pain {Giveaway!}My Profile

    November 2, 2016 at 6:08 am
    • Reply suzlyfe

      I’ve had two dressing/layering disasters in the past week! I’m always learning how to do it!

      November 3, 2016 at 5:00 pm
  • Reply Megan @ Skinny Fitalicious

    Had to laugh at your layering tip. No layering needed here with this massive heat wave. It finally “cooled” off to 85 yesterday which meant a tshirt on my walk. I’m so tired of heat. Grr…
    Megan @ Skinny Fitalicious recently posted…Apple Cider Vinegar Donuts + Birthday Giveaway {GF, Low Cal, Paleo}My Profile

    November 2, 2016 at 6:12 am
    • Reply suzlyfe

      Hey, it is better than needing to be naked, right? lol

      November 3, 2016 at 5:00 pm
  • Reply Deborah @Confessions of a Mother Runner

    You are right my love of running is returning and oops I just signed up for another race this weekend. 😱
    Deborah @Confessions of a Mother Runner recently posted…Healthier Teeth, Healthier You Brushing EvolvedMy Profile

    November 2, 2016 at 6:31 am
    • Reply suzlyfe


      November 3, 2016 at 4:59 pm
  • Reply Lacey@fairytalesandfitness

    I like that New Balance pullover. And even better that they are on sale. I like wearing my arm sleeves because like you said they are also easy to slip off if needed. Any arm sleeve or pullover I like when they have thumb holes in them. What is a running shrug?
    Lacey@fairytalesandfitness recently posted…5 Mistakes First Time Marathoners Make as told by an OlympianMy Profile

    November 2, 2016 at 6:37 am
    • Reply suzlyfe

      THUMB HOLES FOR LIFE! A running shrug is like a normal shrub (just the arms, and connected across the back) except for running!

      November 3, 2016 at 4:59 pm
  • Reply Michael Anderson

    “Learn to Layer Running Clothing Properly”

    I’ve been running 28 years in New England and this is STILL a struggle! haha of course, on my long run this past weekend the temperature changed by >25 degrees over the course of my run, and there is simply no way to compensate for that!

    “Remember Your Training Cycle Principles”

    It wasn’t until recently that I realized that rather than ‘never training’ … I was ALWAYS training! Make sure the base is there, mix up easy and moderate pace, throw in speed work and intervals … it is all there to keep me engaged and excited, but ultimately is a training ‘plan’. Who’da thunk?


    November 2, 2016 at 6:42 am
    • Reply suzlyfe

      I totally hear you! I was layered properly for the totally wrong temps the other day, lol. With regards to the training cycles–this is part of the reason that I was always training or hurt shortly after not training!

      November 3, 2016 at 4:58 pm
  • Reply Jenn @ Run With Sole

    One of the things I miss the most about living on the East Coast is Fall running. Man I miss those crisp mornings. But we’ll get some cool mornings soon and I’ll be wearing a half-zip in no time. I hope, anyway!
    Jenn @ Run With Sole recently posted…Strength Every Runner Should Do: LungesMy Profile

    November 2, 2016 at 6:44 am
    • Reply suzlyfe

      Hey, you gotta have hope!!

      November 3, 2016 at 4:56 pm
  • Reply Kimberly Hatting

    I just cannot stay inside. I probably ran on the ‘mill five times (maybe) last winter. This is the latest in the fall that I have ever done so many early morning runs…and I think I’m going to try to continue them into the winter. Heck, in less than two months, the mornings will progressively get lighter, right?
    Kimberly Hatting recently posted…Let’s Plank in November!My Profile

    November 2, 2016 at 6:56 am
    • Reply suzlyfe

      Preach! Just wait it out!

      November 3, 2016 at 4:56 pm
  • Reply Wendy@Taking the Long Way Home

    Oh, you know you’re preaching to the choir here. I love running outside all year round. Badass much?
    Wendy@Taking the Long Way Home recently posted…Runners, We Get Each OtherMy Profile

    November 2, 2016 at 6:59 am
  • Reply Laura @ This Runner's Recipes

    Great tips! I try so often to convince people not to hide on the treadmill once it gets cold, rainy, and dark. I personally love running in late fall! Arm warmers and my Patagonia Houdini rain jacket are my key pieces of gear for the weather shifts.
    Laura @ This Runner’s Recipes recently posted…A Long Distance Runner’s Guide to Racing the 5KMy Profile

    November 2, 2016 at 7:13 am
    • Reply suzlyfe

      Some times I just want to wear my arm warmers around the apartment to look cool…

      November 3, 2016 at 4:55 pm
  • Reply Annmarie

    I think the hardest part about cold weather running is getting out there, haha!
    Annmarie recently posted…5 Tips for Cold Weather RunningMy Profile

    November 2, 2016 at 7:19 am
  • Reply Linda @ Veganosity

    I’m loving the cooler temps! My pace has improved with the cooler temps, it’s a good thing that I read this so I don’t injure myself by going too fast.
    Linda @ Veganosity recently posted…Warm Acorn Squash, Lentil, & Quinoa Salad with Sage DressingMy Profile

    November 2, 2016 at 8:14 am
    • Reply suzlyfe

      Yes ma’am! Hold those horses!

      November 3, 2016 at 5:03 pm
  • Reply Jen @ Pretty Little Grub

    It’s so tempting to hide inside once it starts to get cold. But I always feel better when I run outside.
    Jen @ Pretty Little Grub recently posted…Dietitian Food ConfessionsMy Profile

    November 2, 2016 at 8:19 am
    • Reply suzlyfe

      Me too. That fresh air, and hopefully a sunrise, they do wonders!

      November 3, 2016 at 5:03 pm
  • Reply Suzy

    Yes, gloves. ALWAYS gloves. Gloves are key.
    Suzy recently posted…The RideMy Profile

    November 2, 2016 at 8:52 am
    • Reply suzlyfe

      tht time that we finish a run we have ice cubs for hands?What, because by

      November 3, 2016 at 4:53 pm
  • Reply Rachel

    Fantastic tips. I’m 10% happy my training is over so I don’t have to stress about running in the cold. But then I have spring races, so there’s that…
    Rachel recently posted…Marine Corps Marathon Race Recap [Mission: Accomplished]My Profile

    November 2, 2016 at 10:08 am
    • Reply suzlyfe

      It never ends, lol

      November 3, 2016 at 4:52 pm
  • Reply Mackenzie

    Thank you for the tips, Suz! Stilll LOVE the idea for candy corn for a run. SO good.

    November 2, 2016 at 10:56 am
    • Reply suzlyfe

      Perfectly poppable!

      November 3, 2016 at 4:52 pm
  • Reply Kat @anaussieinsf

    Ugh, I’m terrible at this. My hands are always freezing no matter how many pairs of gloves I wear. It wouldn’t be the first time that I’ve had to mash the doorbell when I got home because my fingers were too cold to hold the key in my hands!
    Kat @anaussieinsf recently posted…Running Away From “What If”…My Profile

    November 2, 2016 at 11:22 am
    • Reply suzlyfe

      I’ve had to learn how to hold the key so that I can turn it in the lock! It is a skill….

      November 3, 2016 at 4:40 pm
  • Reply San

    Great tips, my friend. I tend to run indoors more in the winter, but I need to invest in some reflective clothing!

    November 2, 2016 at 11:47 am
    • Reply suzlyfe

      Yes, yes you do! I think I might be doing a giveaway soon!

      November 3, 2016 at 4:37 pm
  • Reply Jessica Marie @ FlashFitTrainer

    Great tips! We moved to the country and now I have new safety issues to consider. Running on the country roads, I need to make sure I’m seen, so in addition to wearing bright clothes, I always make sure to watch oncoming traffic to see if they notice me and are moving over. Otherwise, ditch dive! And I always bring my phone in case I get stranded for some reason.
    Jessica Marie @ FlashFitTrainer recently posted…Freelance Income Report October 2016My Profile

    November 2, 2016 at 12:13 pm
    • Reply suzlyfe

      I hope you don’t have to ditch dive much! But that would be a cool (simulated) extreme sport, lol)

      November 3, 2016 at 4:38 pm
  • Reply Ange // Cowgirl Runs

    I’m working on getting outside. It’s slowly happening πŸ˜‰
    Ange // Cowgirl Runs recently posted…3 Minute Healthy Apple Crisp & WIAWMy Profile

    November 2, 2016 at 12:14 pm
    • Reply suzlyfe

      Hey slow is still forward, right?

      November 3, 2016 at 4:37 pm
  • Reply Ellen @ My Uncommon Everyday

    I’m currently not a huge fan of indoor running, especially because the weather is still quite nice. However, it’s prime crime time and since 5 out of the 100 people I live with have been doing the “right” things and mugged in the last 3 weeks, it kinda feels like the safest thing to do… at least till the weather gets worse.
    Ellen @ My Uncommon Everyday recently posted…Sweet & Savory Sausage Squash StuffingMy Profile

    November 2, 2016 at 12:23 pm
    • Reply suzlyfe

      UM WHAT. Please stay safe!

      November 3, 2016 at 4:36 pm
  • Reply Laura @ Sprint 2 the Table

    I think I remember what a chill in the air feels like… LOL!

    GO CUBS!!!
    Laura @ Sprint 2 the Table recently posted…BBQ Cauliflower “Rice” Bowl [Recipe] + WIAWMy Profile

    November 2, 2016 at 12:38 pm
    • Reply suzlyfe

      I hate you. But you turned it around with the last part.

      November 3, 2016 at 4:36 pm
  • Reply Nicole @ Fitful Focus

    Definitely going to miss the pretty fall temps when I’m down in Austin, but I definitely won’t miss the winter! I’ll have to learn how to run better in the heat, though.
    Nicole @ Fitful Focus recently posted…November 2016 GoalsMy Profile

    November 2, 2016 at 12:55 pm
    • Reply suzlyfe

      And then you’ll be able to beastmode all over us!

      November 3, 2016 at 4:33 pm
  • Reply Michelle

    Not being able to bring my mini with me after work will unfortunately keep me inside this winter. It’s pitch black out by the time I get home from work. I hope we can get out for a few miles on the weekends I am not working though!!
    Michelle recently posted…November 1st! Winter goals!My Profile

    November 2, 2016 at 2:19 pm
    • Reply suzlyfe

      I certainly hope so!

      November 3, 2016 at 4:27 pm
  • Reply Michelle @ Fruition Fitness

    I love fall running! Can’t wait to get out there and enjoy the season!
    Michelle @ Fruition Fitness recently posted…Suffolk County Half Marathon Race RecapMy Profile

    November 2, 2016 at 3:29 pm
    • Reply suzlyfe

      It is waiting for you!

      November 3, 2016 at 4:27 pm
  • Reply Ilka

    Oh Susie, send some cool fall running temps my way – I want to wear this awesome jacket!!
    Thanks for the link-up!!
    Ilka recently posted…My Training Log Week October 24th – Half-Marathon TrainingMy Profile

    November 2, 2016 at 3:59 pm
    • Reply suzlyfe

      Thank you for linking up, Ilka! And that is my favorite jacket!

      November 3, 2016 at 4:26 pm
  • Reply Kimberly G

    You wouldn’t believe how many people I see running in the morning without any type of reflective gear. I leave my apt at 6:30am so it’s still dark. I worry about their safety every morning!

    November 2, 2016 at 5:48 pm
    • Reply suzlyfe

      Oy. That is too bad. I personally don’t want to die!

      November 3, 2016 at 4:26 pm
  • Reply Emily

    I LOVE LOVE fall running so so much; that’s such a good reminder about learning to layer well. And remembering to take care of yourself by not going overboard on the training schedule (even if you don’t have a race) is pretty crucial too. Do you have any 5k tips for me? I’m doing one in about 4 weeks, and I haven’t done one in about 4 or 5 months… I would love to PR, maybe?
    Emily recently posted…Why I Want to Be a Child In A World That is HurtingMy Profile

    November 2, 2016 at 9:58 pm
    • Reply suzlyfe

      Practice before hand! Practice your pace and do some 400 m repeats

      November 3, 2016 at 2:11 pm
  • Reply Janelle @ Run With No Regrets

    I have mixed feelings about late fall….but I do my best to dress appropriately and definitely limit my time running in the dark this time of year.
    Janelle @ Run With No Regrets recently posted…Legend Compression Performance Socks Review + Discount!My Profile

    November 3, 2016 at 2:47 pm
  • Reply Kristy from Southern In Law

    I am the biggest wimp when it comes to working out/running/walking outside when it’s cold and it doesn’t even get cold in Sydney πŸ˜› I just stay inside for the winter and once the weather warms up I head outside again πŸ˜›
    Kristy from Southern In Law recently posted…Recent Things: Mystery Directions, Video Games and Joy!My Profile

    November 4, 2016 at 12:38 am
    • Reply suzlyfe

      I am such a wimp if I stop forcing myself to do it–I can’t get restarted!

      November 4, 2016 at 2:14 pm
  • Reply Heather @ FITaspire

    Yes – these are great tips. Especially to keep getting outside!! I tend to do more treadmill during the week, but 1-2 runs outside as well. πŸ™‚
    Heather @ FITaspire recently posted…2016 Running Gear GuideMy Profile

    November 4, 2016 at 2:44 pm
    • Reply suzlyfe

      I try to make it at least half and half.

      November 8, 2016 at 4:39 pm
  • Reply Hannah

    I have horrible night vision, so I’m thankful my schedule usually allows for daylight runs. Armwarmers are probably my favorite running clothing ever…and also probably the closest I’ve come to layering. Oops?

    November 6, 2016 at 1:25 pm
    • Reply suzlyfe

      Hey, as long as they are on… count it!

      November 8, 2016 at 4:36 pm

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