Fall outdoor running tips

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Fall is upon us and what better time to start to start getting outside for a run? It isn't too hot and it isn't too cold, yet no matter what time of year there are always good tips to adhere to. Outdoor runs can be a bit more challenging than running indoors on a treadmill. So here are my six best tips for running this fall.

 

1) Dress for the weather: A long run or long sprint session can leave you sweating like its no one's business, choosing the right fabrics and clothing can make all the difference. Pick something with polyester for your running clothing, it's a good moisture wicking fabric that doesn't hold moisture in like cotton will and won't irritate your skin. 

 

2) Pick the right footwear: Picking the right shoe can make all the difference in a run no matter what terrain you are running over. These days there is a large selection of shoes to choose from for your running needs and you can get something for just about anything. It's no fun running in shoes you've had since high school and you might as well spend some money on a decent pair to go as many kilometers as you do.

 

3) Pick a route you know you want to try: Like running on a treadmill, running the same path outdoors repeatedly can get monotonous. So just as you would change your resistance training workout to avoid plateaus you should change your running route once in a while to avoid plateaus and boredom. 

 

4) Properly warm up: No matter if you plan on running 5k or doing sprints for half an hour you should warm up. You should take the time to warm up the muscles surrounding your hips, knees, and ankles. Most runners who don't warm up, especially after a long day at work, have a higher chance of injury than those who take 5 to 10 minutes to warm up. 

 

5) Remember to cool down: Just as you warmed up, you should take 5 to 10 minutes to cool down. It should focus on getting your heart rate, body temperature, and muscles back to normal.

 

6) Hit the gym: Runners can easily get injured in areas stemming from the hips all the way down to the feet due to varying causes. Some of these injuries can come from repetitive stress, acute or immediate sources, or overuse of the primary muscles used during running such as the quadriceps, calves, and gluteal muscles. Going to the gym can help stave off injuries through working on proper range of motion, strengthening and lengthening of muscles needed for running, and working on proper technique so you can get the most out of what you do.

 

So as the weather gets cooler and the leaves hit the ground, remember these running tips and you should be good to go. Anyone can run forward, but running with a plan can make a big difference. So if you have any further questions or if you want to leave a tip of your own in the comment section feel free to do so! 

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