Autumn Running - It's Cool Outside

by Heather Long | More from this Blogger

25 Sep 2006 09:00 AM

We talked about the brisk days earlier and how the cooler days can do great for you as far as working out. But let's focus on running. Running is a cardiovascular activity that tones up the whole body and uses a lot of oxygen.

Cool weather is a great time for running whether you are just getting started or you have a lot of experience. For beginning runners, this is a great opportunity to learn what you like about running whether you are running before sun up, on your lunch hour or after dinner.

But here are a few tips for the beginning runner, because when it's cooler you might be tempted to overdo it and it's better to avoid over training or injury whether you are getting started or picking it back up from running indoors to running outdoors.

• Warm up - regardless of the weather outside, you need to warm up and that may include some jumping jacks and deep stretches; stretching is equally important and you want to loosen up your leg and back muscles
• Start slow - if you're planning to go for a 30 minute run, incorporate about ten extra minutes so you can have 5 minutes on either side to walk briskly. Fast walking is a great way to complete the warm up you started with the jumping jacks and stretches
• Start running slower - pick up the pace from the walking to the running and transition at a jogging rate - concentrate on your breathing, you want to breath deeply into your chest and you don't want to cramp from lack of oxygen, use 4 or 6 counts to inhale, hold and exhale
• Relax your mind as you get into the rhythm of running and enjoy where you are running; too often we get so focused on going from point a to point b, in the Autumn - the colors are spectacular so treat your mind to the view and soak it up with the running - it's good for all parts of the body
• If you start feeling winded and cramped - slow your pace down to a brisk walk again - beginning runners may not be able to sustain a 30 minute run non-stop so it's better to build up to it whether it's walk 5, run 5, walk 5, run 5, so forth and so on
• Watch your form and be sure you're wearing the right gear - you want good running shoes with shock absorbers to help reduce the risk of hurting yourself and you want to keep your hips, knees and ankles in line with each other. Don't turn your feet in or out - and if you run after dark, carrying reflectors and a flash light to avoid stepping in a hole or hurting yourself

What do you enjoy about running outdoors?

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Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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Catherine Ipcizade (5617) 25 Sep 2006 10:55 AM

Great tips, Heather! I can't wait for it to cool off here in So. California! Until then, I need to get my tushie to the gym...or run anyway. Thanks!