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Fall is officially here. The temperature still feels like summer, but the days are getting shorter, and it is beginning to smell and look like fall. Running is great during this time of year, but there are some things to consider as we take off for our runs into the colder temperatures.

1. Stay hydrated

This is obvious with hot temperatures, but staying hydrated when it's cold is also very important. Make sure you drink water before and after your run. 

2. Increase your warm-up time

Speed walk or slow jog for 5-10 minutes before you begin your run. Consider dynamic stretching or warm-up drills like leg swings, high knees, butt kickers, and sidekicks before running. This will improve your blood flow and help increase muscle temperature and flexibility.

3. Wear layers

It’s all about keeping cool during the summer months. But once the weather starts to cool down, layering is the key to a successful run. Start with all your layers on so you are slightly cold at the start of your run. On days when it is especially cold or windy, a breathable wind stopper layer is a great addition. 

Tip: Use “moisture-wicking fabric” instead of cotton as cotton can actually make you colder, keeping the moisture on your skin.

4. Be seen

As the days get shorter, you may find yourself running with limited daylight. Wear bright, reflective clothing that makes you more visible. Consider lighted arm/ankle bands or headlights.

5. Stay motivated

Toward the end of the running season, it is harder to stay motivated. Try downloading books or podcasts to listen to while you run or coordinate a run date with a friend. Consider changing up your routine run to enjoy the fall colors, such as a longer weekend run when the peak foliage is happening.