Fall Running: A Little Preparation Goes a Long Way

Cooler air, colorful leaves, and fewer mosquitoes! There is plenty to enjoy about running in the fall. Here in Winnipeg, it also means a little more planning. What feels comfortable at your front door might feel quite different once the wind picks up.

Whether you're training for an event or heading out for a quiet jog, a few simple habits can help you take care of yourself along the way.

Dress in Layers

That warm sweatshirt might feel lovely when you first step outside, but it can get uncomfortable once you start sweating.

Start with a light layer that draws moisture away from your skin. Add a warmer layer when needed, and a light jacket to help block the wind. Layers give you options as you warm up. On chilly mornings, gloves and something to cover your ears can make a big difference too.

When running in the early hours or in the evening, wear reflective clothing, or a light of some sort, as part of your routine. Keep an eye on the ground as well. Those pretty leaves can hide slippery spots.

Give Your Breathing Time to Settle

The first few minutes don't need to be your fastest. Start with a walk or gentle jog and give yourself time to warm up.

Cold, dry air can irritate your airway. A light neck warmer pulled loosely over your nose and mouth can help warm the air you breathe. Breathing through your nose when you're comfortable can help too, but don't force it as your effort increases.

Relax your shoulders and find a comfortable rhythm. If you develop wheezing, chest tightness, or unusual shortness of breath, stop. If cold-weather breathing keeps causing trouble, check in with your health care provider.

Keep Your Food Simple and Satisfying

Healthy eating doesn't have to mean fancy recipes or a fridge full of special products.

Build your meals around a variety of vegetables and fruit, whole grains, and protein foods. Fall gives us plenty to work with: squash, carrots, apples, soups, and hearty stews. Keep drinking water, even when the weather makes a cold drink less appealing. Drinking water at room temperature can help.

Looking for easy ideas? Try oatmeal with fruit and yogurt, eggs on whole-grain toast, or a bowl of sweet potato and black bean chili. Food can be nourishing, comforting, and something you actually look forward to eating.

Make Room For Self-Care

It's easy to focus on getting the kilometers in and leave the rest for "when there's time."

Change out of damp clothing, give yourself a few easy minutes to wind down, and make room for sleep and rest days. Check your feet for rubbing or blisters too. They're doing a lot of the work!

Reflexology can also be part of that time set aside for yourself. As a reflexologist, I like to think of an appointment as an opportunity to put your feet up, step away from a busy schedule, and enjoy some quiet attention.

Reflexology doesn't come with 100% guarantees, but a lot of my clients find faster recovery, better range of motion, an overall increase in energy, and feeling rested. Persistent pain or suspected injury deserves an assessment by your health care provider.

Enjoy the colors, dress for the day, and permit yourself to adjust your plans. Some days will be for a longer run. Others might be for a short loop and a warm bowl of soup.

Both sound like a good fall day to me.

Trenna

Your Complementary Health Coach