While in summer we are left to sweat at the thought of running, now cooler temperatures will favor ease of breathing and help us to suffer less muscle fatigue. Here are four simple tips that will help you keep training and do not find yourself unprepared for the changing of the season.
Running in autumn without fear: 1. do not fear the cold
The change of season brings with it a wide temperature range, okay to wear more layers of clothing specifically, but do not overdo it in wearing too many clothes between one layer and another. During the autumn often see runners in winter clothing with long pants, windproof reflective jackets and scarves. This is wrong because it is not yet time to thermal jackets and cotton is to be avoided as it absorbs sweat and cools quickly. In autumn you can safely run around in T-shirt and shorts. A rough indicator to understand how to dress consists in 'to add to the outside temperature about ten degrees higher. So if the thermometer indicates 8th, dressed as if outside there were 18 ° because this will be the temperature perceived by you, you have to allow your body to cool transpiring.
Running in autumn without fear: 2. Protect yourself from the water
There are a few rules to follow to run even with the rain, though one is indispensable: the feet are dry, the better! We must try to keep dry the lower body, especially the feet. It would be best to wear a windproof jacket waterproof, but breathable and protect the friction zones because soaked clothes are heavier and cause irritation. When there is wet, be careful not to run on the white lines of the road, they are dangerous because they become slippery. If it does not rain, but there is moisture, try to keep dry soles on a rough surface. If it rains, and you are now soaking wet, there is little to do, you just have to look on the bright and funny side of things: the puddles are all for us!
Running in autumn without fear: 3. Show yourself!
In autumn the days get shorter and you'll get out of the house at dusk. Better to run during the day in the sunshine, but if not possible, armed with front light. Two useful devices consist in planning well-lit paths and being always cautious. However, if your itinerary does not include lighted sections, it is advisable to use high-visibility clothing or strips of reflective material and reflective, like mesh reflective technique. If you run on trails or in wooded areas, be sure to wear bright colors and well visible.
Running in autumn without fear: 4. do not neglect heating
With the temperatures a bit 'lower, warm up well the muscles become not only important but essential. The more the temperature drops, the more it becomes absolutely essential to warm up before training real. A warming well made us makes it possible to train better, to go faster and increase our resistance. Do not overdo it right away, we have to allow time for our legs to get up to temperature, so that the quadriceps and calves do not risk tearing or stretching it too cold. Ideally, it should always start with a few minutes of running before you walk 2 or 3 km jogging.
Running in autumn without fear: 5. Drink frequently
Most sports are aware of the importance of hydration only during the summer months, when thirst becomes more hear. When the weather starts to get colder, though, it's easy to forget to maintain the right levels of hydration during exercise because you start to sweat less. It 'true that during the cooler months the need for hydration may actually decrease, but it is important, indeed crucial, make sure you are properly hydrated before, during and after each workout. Return the most important rule of all: never forget to drink. It’s important that like the safety vest keep you safety when running.