Most of us are already in the process of making the transition into fall running, and the temperatures will only continue to get cooler! As we all prepare for running in colder weather, it’s important to prepare for the changes in temperature. Local running expert Jason Kaplan, CEO of Milestone Sports was willing to share some tips for running in cooler weather and the company was also kind enough to offer a giveaway for their product!
- Stay Hydrated. We tend to think about hydrating in the summer and forget about it in the fall and winter. However, your sweat rate does not actually change in cooler temperatures, so don’t put away your trusty water belt or water bottles! Be sure to drink plenty of water before and after your workouts. It’s also important to remember that cities tend to shut off public water fountains in the colder months so it becomes even more important to bring water along.
- Layer Up. Fall weather is notorious for changing quickly, so layers are a must. Layers give you the ability to make adjustments and stay comfortable throughout your run. For example, start with a wicking base layer and add arm warmers underneath or a half-zip running top over. As you warm up, you can easily remove the added layer – the arm warmers can tuck into your waistband and the shirt can be tied around your waist. Headbands and leg warmers are also good options because you can easily remove them once you warm up.
- Track Your Metrics. Another consideration is being able to track your mileage and other metrics as you move indoors where GPS devices might not work. It’s also water and weatherproof. The MilestonePod works the same indoors and out, and it easily gives you unique data like foot strike, gait, stride length, and rate of impact. Paying attention to these metrics can help you make small adjustments to your running form that will reduce the risk of injury and help you become stronger and faster.
- Cross train. Cross training not only helps prevent injury, but also makes you a stronger runner and ensures that you are working areas of your body that running doesn’t. It’s also a great way to supplement your mileage during the off-season. Incorporate exercises such as squats, lunges, calf stretches and planks into your workout routine to strengthen your quads, hamstrings, adductors, abductors and calves. You can also accomplish this by swimming, stationary bicycling and weightlifting – all exercises that you can do inside on days you’re not running.
- Safety First. With daylight savings time approaching, your normal training runs may start being held in the dark. You need to make sure you’re visible to traffic, cyclists and other people. Choose clothing and accessories that are BOTH fluorescent AND reflective. That way, you can be seen when a light is hitting you and when it’s not. You can also run with a headlamp to help light your way. Always remember the rules of the road: ride with traffic, but run AGAINST traffic.
- Take Advantage of the Cooler Temperatures. As the temperature drops, there is less heat stress on your body, making it easier and more enjoyable to run longer distances and build your base mileage. Regardless of how far you run, it’s important to keep track of your mileage and replace your shoes after about 350 miles. The MilestonePod tracks the miles on each pair of shoes and sends notifications on when to replace them.
- Enjoy the view. This is a great time of year to try out a new trail where the leaves are changing colors, or simply change your routine up and check out a different part of the city. Sometimes a change in scenery is all you need to push for that extra mile. Plus, the trails will start to become less crowded so you can enjoy a quiet, peaceful run.
MilestonePod is a tiny, shoe worn device that provides runners and walkers with a unique combination of run metrics that can help improve performance avoid injury. Users can wirelessly sync the Pod to their smartphone to view detailed activity date via mobile app, as well as insights on their personal running style and how to improve it. It also tracks the mileage on each pair of shoes and sends recommendations on when to replace them.
Here’s a chance to win one to try out!
What do you like about running in cooler weather?
Will you run outside in the cold or move your runs indoors?
I’m linking up with Running with SD Mom and Erica Finds for their Wednesday GIVEAWAY Roundup LinkUp!
I can’t wait for cooler running weather. I’m still training in the 80 something degrees here in Florida. So true, hydration in winter is just as important as during the Summer. I love running in cold weather and I especially love running in the snow. The air feels so clean and crisp.
I hope you get some cooler weather soon!
Michele @ paleorunningmomma says
I love fall running but don’t love transitioning to the dark! Leaving and coming back in the dark takes a lot of getting used to :/ the pod sounds really cool!
I 100% agree! I never realized how dark it was until I left the city…plus I leave for work an hour earlier now so I am running earlier than ever. It’s gonna be a long winter!
I love everything about fall running…except the darkness. I’ll stay outside until its zero. Then I hit the mill.
The darkness is already starting to get to me and it’s only mid-October!
Sam @ See Sam Run says
Fall running is my favorite! I just love the feeling of the air and crunching on the leaves. I just dislike that it is so dark! I bought a milestone pod when I was in MD in July and it worked inconsistently for me. It gives really cool data though!
Thats too bad that it worked inconsistently for you! I haven’t tried it (I never run indoors and just track with my garmin) but I am sure its beneficial for some people. It looks like we may have some perfect fall weather for Saturday’s race! (Fingers crossed!)
Susie @ SuzLyfe says
As long as we don’t quickly segue into winter running…
I’m hoping winter stays away for awhile. Or forever- that would be nice too.
As much as I like summer it will be a nice temperature change to not be sweating at the start of your run. I never think about carrying water w me when it is cooler bc I don’t as hot but I know it’s still important.
It’s definitely nice to no longer deal with that kind of heat! And I am the same way, I don’t think about hydrating as much when Im not sweating all the time.
Megan @ Meg Go Run says
You know me, I go out in the freeeeezing cold. I hate the treadmill!
I’ll be out there with ya!
Alyssa @ Renaissancerunnergirl says
I’m definitely happy for cooler running temperatures, but the light in the mornings will be pretty absent most of my runs. I just found an awesome LL Bean hat actually – it has a little headlight stitched in!
Wow that sounds like a genius invention! I have already been living in my headlamp, and it will be glued to my head for the next 5 months or so.
Lisa @ TechChick Adventures says
I am enjoying the Fall weather, but not the darkness. I think I had my last run with my friend last night because we run on a trail without lights and could barely see. Boo on that part! I really like my treadmill, so I use it quite frequently – I’m a wimp and won’t run outside in the rain, or really cold weather. I don’t need to get sick 🙂
It’s so sad that the daylight hours are diminishing so quickly…but at least you have a treadmill, so thats a good option! I hate going to the gym to run on the treadmill, but I think if I had my own I wouldn’t mind it as much.
Maddie @ Dixie Runs says
I definitely need to focus on cross/strength training this fall!! Thanks for the the tips!
Fall is a great time to focus on that stuff, especially when our goal races are over with!
We’re getting another round of heat but we lucked out on Saturday with my race. For the first time since summer, I wasn’t a hot sweaty mess after my run. I also ran with my sunglasses because even though it wasn’t all that light out when we started, we turned east after mile 2, right into the sun.
That was smart of you to wear your sunglasses! It’s definitely a nice change to not be sweating as much as we were a couple of months ago.
Laura @ This Runner's Recipes says
I love fall running! Unless it snows, I’ll keep running outside until it’s in the single digits.
I actually love running in the snow! It’s the ice that keeps me indoors after the snow melts and freezes.
Angie @ Pace with Grace says
I really love the cooler temps, its the perfect running weather to me! I however, are looking forward to daylight savings for some more daylight at 6AM! I also like to focus on cross training and strength training in the off season. So important! Thanks for the tips!
I am desperate for more daylight in the morning as well! And you are so right, winter is a great time for cross training and strength training.
I try to run outside as long as possible… I only moved to the treadmill last year when I was getting icicles on my eyelashes… But as long as it’s above 20 degrees I try my best to run outside!
20 degrees sounds like a good marking point for running outdoors! I think alot of it depends on the windchill…15 degrees with no wind can feel ok…but add in the wind and suddenly it’s brutal!
I don’t mind running outside in the cold as long as I am all layered up. The only weather I can’t STAND running in is the wind and freezing rain. That’s the worst.
Agreed!! Cold is fine…but add wind and/or freezing rain and then I am not happy.
Tara @ Running 'N' Reading says
Um, how have I not heard of this before, Lisa? I would love to have one of these! What a great idea for treadmill runs; I know that my Garmin will track some on the treadmill, but it’s not super-accurate. I am definitely more motivated to run in the fall/winter because the lower temps & humidity are so much better for me, in terms of the way I feel while running. I do NOT mind the cold! I will definitely continue running outside, weather permitting, but I do like to mix in at least one treadmill run per week for recovery. Thanks so much for sharing these tips and the giveaway!
I have had the same experience with the garmin not being accurate indoors. I don’t mind the cold weather for running too much either! There are those days where it feels below zero with the windchill, and that is rough, but luckily those are far and few between.
I adore fall running! I adore fall period! I’m still waiting for it to hit here in TX though. 88 degrees today. I prefer to run outside but not bothered by hitting the mill at all. I keep it interesting by playing with speed and inclines. Also, I can watch HGTV without my husband and kiddo complaining. 🙂
I have the Garmin 225 and use it on the mill. Always has a different readout than what the mill says. Not sure which one to believe?
I hope you get some fall weather soon! Im not sure how accurate the garmin 225 is…I have the 620 and I am pretty sure it’s not accurate indoors.
I love that fall running clothes have more pockets!
Thanks for the great tips. I think a lot of people think that because it has gotten cooler that you don’t have to hydrate. I am going to do as many outside runs as I can because the treadmill is so boring.
I am with you- I will avoid the treadmill at all costs!
Molly @ Motherhood and Marathons says
Great tips! I love running in the fall because there is little to no humidity! I’m definitely an outside runner, so unless there is a ton of ice, I run outside year-round. I feel tough when I run in 0 degree weather or huge wind gusts!
Same here! And it’s definitely nice when the humidity goes away!
Jen B. says
I LOVE the cooler temps! I love seeing my pace get quicker, and I will pretty much run outside in the cold as long as it’s not icy or under 20 degrees (I ran last winter during a windy ten degree day and wanted to cry).
I have done some of those days where the wind chill makes it feel below zero- ugh…definitely makes me dread winter just thinking about it!
I’m in Texas, so we’re not out of the 90’s yet! I’m dreaming of cooler weather, and when it’s here I’ll still run outside – the benefit of “cold” being well above freezing! 🙂
You should visit Maryland, it’s actually feeling like fall for a minute here! But before know it snow will be on the ground….
liz l says
Chance at PRs! Seems to only happen in the winter
For me, running in the cooler weather is just easier and more fun- I love that I’m not dying of the heat, and I find that I am happier running when it’s not oppressively humid!
I like running in cooler weather because it’s more comfortable
Ashley S says
I love running in cool weather! Great way to get in shape and since my body is trying to warm up, I’m burning more calories 🙂
Sarah N says
I love running in the cooler weather. After slogging through the summer heat, when the temperature drops I feel like I’m flying.
Ken C says
The Beautiful scenery motivates to get out and run
I love fall running! It’s just perfect. But this is a good reminder that I will need some good reflective gear soon. I plan on doing alot more outdoor running this winter (as long as there’s no crazy ice lining the roads) and I will likely be running in the dark a lot more. Any suggestions on good headlamps (and are they really uncomfortable?)
I am enjoying somewhat cooler temperatures. I will have to take my runs inside when the weather starts getting colder. My body just does not do cold. That is a really neat device.
A warm shower!
John B says
I live in Texas where the weather can be in the 100’s during summer. I love running in the cooler temperatures fall brings.
i live in Florida so it’s still sweltering here. Even our “cold” weather doesn’t get that cold- i may or may not have to wear long sleeves a few times this winter!
Ruth C says
I love the cooler weather and the colors
I run in the cooler weather because it feels awesome!
Sue @ This Mama Runs for Cupcakes says
I love fall running, the cool crisp air is amazing! I’ve tried the milestone pod and loved that it tracked my mileage without having to log it manually!
Sheena @ Paws and Pavement says
I am looking forward to a good freeze to get rid of all of the bugs because I am not enjoying eating a few while running…yuck!
i love running in cooler weather because i can breathe easier and i’m FASTER! i even ran in the snow last year-beautiful!
Laura Royal says
The cooler weather itself motivates me! I love getting up and going for cool runs in the fall.
so much better than hoT!
Ben (ada) says
Keeping on track with my fitness motivates me
Morgan S says
I usually pick a goal race to give me motivation through winter!
Kristen @ The Endless Meal says
I always struggle to run when the weather turns cold so these tips are really great. Thank you!