5th October 2017.Every runner knows the feeling of relief that accompanies checking the forecast and seeing the first inklings of autumn on the horizon. As the temperatures from summer finally start to subside, the foliage begins to change, and it becomes much more enjoyable to spend more time outdoors. Of course, that's when it isn't raining! Runners can face some unique seasonal challenges during this time of year. You can't let that slow you down, though, especially since you might not be able to train as hard during the winter. Snowfall tends to shut down your drive to plough through the kilometres on your to-do list. Preparing for what awaits you during this time of year can help you stay focused on your goals without letting your fitness suffer. From how to deal with the unpredictable weather to ways you can use the season to your advantage, there's plenty of opportunity waiting for you. So, what should you keep in mind as autumn finally arrives again? Here are sevenseven simple tips and tricks to bear in mind as you start lacing up your shoes and admiring the red and orange tint to all the local trees.
- Find new and exciting places to run
With the weather changing and the scenery taking on the colours of autumn, now is the perfect time to start exploring new places for your runs. Leave the beaten path ? why keep running the same routes that you've been following all year? The autumn is the ideal time to explore local parks or to travel further afield for some prime running trails. The shorter days and cooler weather will make these excursions much more enjoyable, and you'll run into fewer frustrating problems like insects as well. If you feel your interest in running flagging after the summer, this is a good way to recharge your batteries. They don't need to be long runs, either ? you can even use park trails to experiment with fartlek training. However you choose to approach it, seize this last opportunity to explore before the winter arrives.
- Change up your wardrobe to deal with bad weather
It's time to refresh yourself on how to layer your running clothesproperly. Remember: thin, light, and wicking materials close to your skin, while heavier outer layers keep you protected from the chilly winds. You don't need to reach into your winter wardrobe yet, but light jackets and windbreakers will be your best friends. A light hat and some gloves are also ideal additions to your running kit if you plan to go out in the early mornings or evenings when the temperatures will likely be at their chilliest. In the rain, choose heavier outer garments that can repel the water and keep you dry as you pace through each kilometre. On warmer days, running shorts will still be okay ? you warm up considerably as you run, after all. Later, though, tights or three-quarter length pants should take the place of shorter garments.
- Keep a close eye on the weather
If there's one thing that's the same about the fall every year, it is the fact that the weather becomes unpredictable. From extremely windy days to sudden dark skies that dump torrential rain on us, you'll need to keep one eye on the forecast when you plan your autumn runs?otherwise, you're going to end up drenched! It's also important to watch out for thunderstorms, which could signal it's time to stay home or do some indoor running. Knowing the weather will also inform your wardrobe choices. A warmer day that is still very windy means you may still want to bring along a jacket. A day with light rain could be good for an endurance run. Watch the conditions, prepare for them to change on a moment's notice, and be ready for any weather.
- Plan to spend extra time warming up and cooling down
As the temperature drops, it becomes harder to warm your body up to the appropriate levels for running. While it feels good to run in weather cooler than the highest temperatures of the summer, when it gets too cold, your body can act like a stubborn car that won't start right away. Block out time to spend on warm-ups, such as light jogging and stretching, to help get your blood pumping before the main run begins. You can also use this opportunity to get into the right mindset, especially on days when you intend to do your endurance run. Similarly, give yourself extra time to "cool down" after a run, gradually bringing your heart rate back down to its normal level. You might feel like you don't need to perform this step because of the weather ? but don't let your body fool you. It still needs the same patient care that it did before.
- Try going on runs of greater distances than normal
Even though you'll need to spend more time warming up, you'll find the weather is an asset when it comes to going further. You'll be able to stay at your chosen pace comfortably for longer periods of time, so why not take advantage? Try to add a few extra kilometres to your longest run of the week. See if you can complete this challenge. You might be surprised to find that it is easier than you expect! That's the power of a lower temperature and less humidity. Packing in this extra distance training during the autumn will help sustain you over the winter, when weather may force you on shorter runs or to stay home altogether. Build up a solid foundation of fitness like a squirrel storing food for the winter ? and enjoy the corresponding boost in self-esteem, too, when you finally notch a new personal best.
- Join a fall race and give yourself a training goal
With all this extra training, why not do something with it too? The autumn is typically the last time in the calendar year when there are many available "fun runs" and races from which to choose. Why not train to run in a 5k or 10k race? You'll have the opportunity to meet fellow runners, and you can strive towards a goal while you run during the week. That's an excellent method for staving off boredom and the temptation to stay indoors with a nice hot cup of tea. Firing up your competitive spirit and racing through the beautiful fall foliage is a fun way to keep your mind engaged with your fitness activities. Who knows? With all the extra opportunities to practice in autumn, you might even end up placing near the top of the pack!
- Be visible! Stay safe on short autumn days
It's impossible to miss the fact that as the leaves fall from the trees, the days become shorter as well. All of a sudden, it's growing dark hours earlier than it did just a few months ago. Not only does that bring the night-time chill to the air sooner, but it also means you run the risk of being invisible to drivers and others on the road near where you run. Many people enjoy running in the early evening after they get home from work; do you also make a habit of that? If so, be sure to mix in some high visibility clothing to your wardrobe. A reflective vest or trainers with reflective striping on them can make all the difference. While you don't need to turn yourself into a glowing beacon, it should be easy for all vehicles and people to see you as you run.
Make the most of this pleasant season
No matter how you choose to tackle running in the fall, the most important thing you can do is stick with your routine. Not only will you be glad you did when the spring thaw arrives, but it may even give you the motivation necessary to keep on running through the winter ? even if it means mounting the treadmill. Dress appropriately, find some new and interesting routes, and take advantage of everything autumn offers to runners. Think of it as your reward for running through another hot and humid summer. Once you're out on the trail, you'll be glad you made the effort. Follow @SportNessUK
