According to many running fanatics and experts, fall is the best season for running. This predominantly comes down to the weather changes - the days are still relatively long and light, but the temperatures are cooler across the U.S. If you’ve taken up running as a summer hobby, it’s important to know how to adjust your running routine for the autumn months and through into winter.
We talk a lot about running here on the FootPrints blog, so if you’re new here, make sure to check out some of our running content like How to Start a Running Routine. We love helping our readers and customers enjoy running, and for today’s piece it’s no different! We’re going to be sharing some fall running tips to help you stay fit this fall. Let’s get started.
Why is fall the best season to run?
The fall really is the perfect season for running. The temperature changes - the humidity dissipates and the heat is mellowed. You can still enjoy hours of sunshine, but without the burden of feeling like you’re going to pass out from the heat. As an added bonus, you won’t get dehydrated as easily, and so may notice a jump in your running endurance.
On the topic of seasonal changes, fall is one of the most popular seasons in general because of the beautiful changing leaves. Depending on where you live, you may be lucky enough to enjoy orange autumn leaves that give you all the pumpkin spice feels. Even if you live somewhere without fall trees, you’re no doubt going to be enjoying the autumn air as you run around your neighborhood.
Before we talk too much about the benefits of running in the fall, let’s get straight into some of our favorite fall running tips.
Running tips for fall
If you’ve been enjoying your running routine throughout the year, the fall is the ideal opportunity to take it to the next level. Here are some of our top running tips.
- Join a running club
Whether you’re in school or an adult looking for a hobby, the fall is considered open season for signing up to a running club. Fall is the start of the season for trail running and cross-country running groups - and so this could be the beginning of your new endeavor, don’t miss out!
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You may be wondering what the benefits of joining a running club are. The main benefit is competitive advantage; when you run with others, studies show you’re more likely to run faster and for longer. A little competition never hurt anybody! Secondly, it’s an amazing way to make some new friends, who will also keep you accountable to your training. This can be huge for those who seem to lose motivation as summer ends - which unsurprisingly, is most of us!
- Layers, layers, layers
It’s time to substitute your running shorts and t-shirt combo from the summer for something with a little more weather protection. Running in layers is the best way to do this. As the weather hasn’t hit winter yet, you don’t want to be bundling up with thick sweatshirts and track pants. In fact, this can be a detriment as it will trap too much heat and prevent you from running for long periods of time as you’ll be dripping in sweat and unable to thermoregulate effectively.
The best running outfit for fall is going to be centered around thin layers. Layering properly will help regulate your body temperature while protecting you against cold-related illnesses like hypothermia at bay. Opt for two to three layers of running wear that will trap pockets of body heat to insulate your body, while still being breathable and adjustable to your changing temperature.
- Start a new routine
If you’ve been sticking to your 6pm summer running routine, it might be time to adjust it. Studies show that slightly adjusting your daily routine can prevent plateaus in motivation. If you’ve been doing the same thing for six months, you may start to feel bored of it. This can cause motivation to deteriorate as you start to dread the activity.
Instead, switch your running routine slightly. This could be finding a different route to run, changing the time of your run, or the type of run e.g. train for a ten km instead of a five km.
- Sign up for a race
If you are one to struggle with motivation once summer ends, this one's for you! There are turkey trots happening around the country that make for the perfect running goal. You can find them here. They usually have a small sign-up cost and you can apply for different length runs depending on your experience level. These runs happen on Thanksgiving - which also signifies the end of fall.
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- Treat yourself to a new pair of shoes
As a general rule, you should consider changing your running shoes between every 450 to 550 miles. For most people this could be anywhere from three to six months depending on how often you’re running. If you are experiencing any aches or pains like shin splints or pain in the arch of your foot, these are signs that your shoes aren’t protecting your stride sufficiently.
If you’re wondering how to choose running shoes, this article will help you - How To Tell If Shoes Fit. Remember: if they don’t feel comfortable at first, it’s likely this will only get worse the more miles you run!
To make sure your running shoes fit well, get some FitMyFoot custom insoles to put inside your running shoes. These insoles are custom made and tailored to the needs of your feet, to absorb shock and support your natural foot shape. Click here to learn more.
We hope this has given you some insight into how you can adjust your running routine for fall. As we move further into the year, make sure to check out this article we wrote on How To Run Better This Winter to make sure you’re prepared for colder weather!