September, 2017
Fall/Winter Running Tips
- Self-massage (try The Stick) on cold muscles before heading out
- Range of motion exercises (leg swinging, arm swinging, etc.)
- Longer warmup run or walk than usual
- Dress knowing you will be cold for a bit (plan for a 20 degree increase in warmth perception)
- Wear a hat, lightweight gloves, lightweight long-sleeved shirt, and if necessary, a vest (layering is key!)
- Intensity and effort influence whether you may/may not need a jacket or heavier layers
- Tights work better than pants when it’s windy and rainy, and when going longer distances (less muscle fatigue)
- Keep moving
- Run with the wind (at your back) going out and into it coming back
- Stretch
- Hot shower
- Ice sore muscles
- Rehydrate and replenish with good food, carbs, protein, electrolytes
- Read and doze off with your legs draped on the back of the couch. Try compression socks too. Great recovery aid. Ahhh!
