Quick Tips for Transitioning into Fall Running

1. Hydrate

Contrary to popular belief, your sweat rate does not change in cooler temperatures. It is important to be just as on top of your hydration levels during the colder months as you are in the summertime. To get a jumpstart before your workout, have about 6 to 16 ounces of water 1 to 2 hours before running. If you are running for an hour or more, it is beneficial to bring a handheld bottle or hydration pack to prevent dehydration and ensure you have access to liquids during your workout.

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2. Adjust your stretching routine

As the seasons change, so should your pre-run warmup. During the summertime, it’s common to start with dynamic stretches and move directly into your run. However, muscles tighten more quickly in colder temperatures which makes you more prone to injury. Add walking or a slow jog to your routine to warm up your muscles. For dynamic stretching, try exercises like lunges, leg swings, opposite heel-arm kicks, high kicks, and arm circles.

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3. Don’t overdress

Overdressing in the fall is a problem that many runners have, and it is often more common than underdressing in the fall. The best measure is to ensure you feel a slight chill at the start of your run. If you do, you are dressed in the perfect amount. Avoid cotton, which collects sweat and allows cold wind to pass through the fibers. Moisture-wicking materials like polyester allow for faster drying while helping retain some of your body heat.

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