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
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.
When I go out on my runs, I have a few staples clothing items:
- A pair of good mid-weight capris that have pockets
- 1/4-1/2 zip windbreaker shirt or light windbreaking jacket
- 1/4-1/2 zip midweight shirt or midweight jacket
- arm sleeves
- midweight vest
- lighter weight gloves
- reflective gear
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)
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.
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!
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
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 Corner, Patty, 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.