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?