With Autumn here, it’s time to embrace the changing weather by adapting your running habits! This transition is key to preventing injuries and ensuring your routine remains enjoyable. Here’s some helpful advice, along with effective stretching routines

Tips for Transitioning Running Habits

1.Adjust Your Gear:

• Layer Up: Wear moisture-wicking base layers and add layers for warmth, such as a light jacket or long-sleeve shirts.

• Footwear: Ensure your shoes have good traction for wet or slippery surfaces. Consider water-resistant options if it’s rainy.

  2.Modify Your Schedule:

• Timing: If temperatures drop, consider running at different times of the day (e.g., mid-morning or early afternoon) when it’s warmer.

• Frequency: You might want to reduce mileage or frequency as you adjust to colder weather.

  3.Incorporate Indoor Running:

• Utilize treadmills or indoor tracks during inclement weather days to maintain your routine.

  4.Stay Hydrated:

• Cooler weather can decrease your perception of thirst. Remember to hydrate before, during, and after your runs.

  5.Be Mindful of Conditions:

• Watch for icy or slippery spots, and choose routes that are well-maintained.

Stretching Routines for Fall Running

Pre-Run Stretching (Dynamic)

1. Leg Swings: Swing each leg forward and backward, 10-15 times per leg.

2. Walking Lunges: Step forward into a lunge, alternating legs, for about 10 lunges.

3. High Knees: March in place, bringing knees up to hip height, for 30 seconds.

4. Butt Kicks: Jog in place while kicking heels toward your glutes, for 30 seconds.

Post-Run Stretching (Static)

1. Hamstring Stretch: Sit with one leg extended, reach for your toes, hold for 20-30 seconds each leg.

2. Quadriceps Stretch: Stand on one foot, pulling the opposite heel toward your glutes, hold for 20-30 seconds each leg.

3. Calf Stretch: Step back with one foot, pressing the heel down, hold for 20-30 seconds each leg.

4. Hip Flexor Stretch: Kneel on one knee, pushing your hips forward, hold for 20-30 seconds each leg.

5. Foot and Ankle Rolls: Sit and roll your ankles in circles, 10 times in each direction.

Additional Considerations

• Listen to Your Body: Be mindful of how your body feels with temperature changes. Adjust intensity as needed.

• Cross-Training: Incorporate activities like cycling or swimming to maintain fitness while reducing the impact on joints.

By adapting your running routine to the changing seasons, you can enjoy your runs while minimizing the risk of injury! If you would like to know more information or still have further questions, join our Newsletter or feel free to contact us!