Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let’s get started by talking about something that totally makes me happy! It's finally fall (regardless of how the untimely heat we've been experiencing makes it feel). Yay right?? So it's once again time to talk about how to dress for temperatures that will fluctuate like the changing leaves. Which means that if you’re not already prepared for autumn running, you’ll want to check out what Canadian Running had to say about dressing for this season and the extra tips I’ve added from personal experience. This will not only keep you comfortable as you continue to train for the Bass Pro Marathon/Half and Dogwood Canyon (race day is getting closer and I'm getting excited!!) but will ensure that you’re dressed for success when you step up to the start line.
So without further ado here we go with four great pieces of advice:
Fall weather can be deceiving — temperatures that feel chilly in the first few minutes of your run can have you overheating by the time you’re halfway through, making it really tough to figure out what to put on before you start. To get around this, opt for wearing a few light layers that you can easily remove and tie around your waist as you warm up. Your base layer should be made of a light, moisture-wicking material like polyester, elastane, polyamide or Gore-Tex, which help keep your skin dry to maintain your body’s temperature.
An example of layering is to wear a moisture-wicking t-shirt as a base layer, a light long-sleeve shirt or sweater designed for running and a waterproof windbreaker in case it’s rainy or windy. Stay warm, but don’t over-do it.
You don’t want to be cold when you’re out running, but it’s also unnecessary to dress so warmly that you’re sweating as if it were the middle of July. To help figure out how much to put on, use the 10-degree rule: add 10 degrees to the ambient outdoor temperature, and dress for that level of warmth. So if the thermometer says it’s 5 C outside (41 degrees), dress as if it were 15 C (59 degrees). If it’s raining or it’s particularly windy outside, only add five degrees to the ambient temperature.
*I'm a huge fan of running vests which can warm your core without causing you to overheat. Paired with a long sleeve shirt and light gloves, this is a great fall option. Wearing a tight-fitting moisture wicking tank top under a long sleeve is also a great option. Especially on race day when the temps will warm up quickly. You can tie the shirt around your waist after you've warmed up, pass it off to a friend along the course, or toss it to the side to be donated. On a side note... having a few vests of different thicknesses and materials is always a great idea. It's an investment that will pay off.
*Also, invest in some knee high socks that are a rayon/polyester blend (ladies, you'll want to get colorful ones to match your outfits). Cut off the toes and use these as cheap arm warmers (this saves a lot of money!) so you can still wear your tank tops or short sleeved shirts. This is very helpful when you're running for more than an hour as temperatures can start off cold. Also, don't underestimate the effect cloud cover (or lack of it) will have on the feel-like temps.
2. Choose bright colors
As the days get shorter, you’ll likely be doing a lot more running in the dark. Wearing bright colors will make you much more visible to drivers when you’re running through busy areas, and having reflective gear on will keep you safe while you’re out on the streets.
3. Get a good jacket
Fall can be a rainy time of year, so invest in a good water-resistant jacket to keep you dry on the cool, wet days. Even an un-lined “shell” to throw on over top of your other layers will go a long way in keeping you comfortable in the rain.
*This will be your most important piece of cold-weather running gear so choose wisely. Once again, having a few different jackets of varied thickness will get you through fall and winter. A light windbreaker, a rain-proof shell, and a winter neoprene shell are my go-to items. With practice, you'll learn what works best for you. What you choose to layer underneath will determine your heat level.
*Remember that it takes time for the heat to build up under your jacket. Starting off the run a little chilly is always a good idea if you don't want to overheat. You'll be comfortable in a mile or so and be glad you did.
4. Don’t hang around after your run
You may warm up quite a lot during your run, but it doesn’t take long after you stop for your body temperature to start dropping, especially when your underlayers are damp from sweat. If you’re running from home, make sure to get out of your wet clothes right away. If you’re not at home, make sure you have a warm sweater to put on after your run and a place to take off your wet clothes so you can get dry as soon as possible.
You may warm up quite a lot during your run, but it doesn’t take long after you stop for your body temperature to start dropping, especially when your underlayers are damp from sweat. If you’re running from home, make sure to get out of your wet clothes right away. If you’re not at home, make sure you have a warm sweater to put on after your run and a place to take off your wet clothes so you can get dry as soon as possible.
*On group runs or on race day, you'll want to break this rule and hang out afterwards so be prepared with fresh clothes, baby wipes, dry shoes or sliders, and a plastic sack to put your wet clothes in. If you don't have access to a bathroom or place to change, be ready to do it in your car by bringing a blanket. Put the blanket over you and change underneath (I've done this a lot!). A great majority of the fun that occurs on race day happens AFTER the race is over and you're standing around talking about the race or hanging out at the finish line watching other runners finish. These are truly the times I treasure so I take the time to be ready so you can experience this as well. You'll be so glad you did!
*On a side note... plan to stay until the last runner crosses the finish line. This is truly the BEST part of Bass Pro. It's the best part of any race for that matter. The last finisher always has a story and it's usually one that will make you cry. To see a person complete a race after being out on the course for hours is truly inspiring. And let me tell you, they appreciate those fellow runners and walkers that stayed to cheer them on! On another side note... I've always said that marathons are like mullets. The party's in the back. So stay for the party!!
So there you have it friends. Being prepared to run in the fall weather will make race day one that you'll look back on and smile. Speaking of smile, that's the most important thing to put on! Kipchoge is known for his wide grin while running and science says that it actually boosts your performance. I don't know about that but smiling does make for great photos! So layer up and smile!
Happy Running!
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