Hopefully you’re still enjoying the summer sun, but fall is just around the corner which makes it a great time to revisit your running habits and switch things up as we head into the chillier months. We’ve put together some tips to help keep you on track and enjoy the season to the fullest.
Gearing Up For the Fall
Learn to love your layers again. Even though the days are still warm, those early morning runs are getting more and more brisk by the day, so dig that cold-weather running gear out of the closet. Light base layers, long-sleeved shirts, running tights, hats and gloves go a long way in keeping your body warm. Don’t get carried away – you should feel a little cold when you first start out on your to allow your body to heat up as you get going.
See and be seen. Waking up in the dark? Yes, the days are getting shorter and that means your morning and evening runs will likely start or end in the dark. It’s important for your safety to make sure that you’re visible to traffic. If your favorite running gear doesn’t have reflective layers built into it, you can also consider using a light. This could be anything from a headlamp to small lights that can clip on to your clothing or running belt. The most important thing is to be seen out there – you’re not the only one just waking up.
Check (and maybe change) your shoes. A common rule of thumb is to change your running shoes every 300 miles, depending on various factors like running style and body weight. You’ll know that it’s time to replace them if you’re feeling more aches and pains than usual and if you can see that the tread is worn. Not sure if your shoes are still in good shape? Bring them by your local running store and have the staff take a look at them to determine how much life is left.
Keep on hydrating and using sunscreen. Even though it’s not as hot out there you still can’t skimp on hydration and sun protection. While we do sweat less in cooler temperatures, your body still needs water to remain hydrated. That goes for using sunscreen as well. The sun’s rays aren’t as severe during fall, but the UV rays can still damage your skin if you’re exposed for longer periods of time.
Shake up your route. Fall is a time of change, from changing leaves to schedules to appetites (mmm, pumpkin spice). That means it’s also a good time to switch up your running route and check out new running trails or routes in your area. We’re fortunate in Denver to have so many awesome areas to run, so get outside and explore somewhere new. Not sure where to go? Check in with your local run club and see where they’re heading this week!
Tackle your technique. Fall is a great time to get back to basics with your running technique. Planning your training calendar for the year to come? Take this time to get a gait and form analysis so that you can focus on the most efficient technique for your body type.
Not Sure Where to Start?
Dr. Dukes with Body In Motion offers both individual and group running technique sessions to improve your form. Schedule online or call our office to get your technique in top form for the seasons ahead.