Running into Fall

​After a Summer of running in humidity and heat, the cooler weather of Fall is a welcome feeling. Fall is also the time where people feel like they want to go more distance, or bring their speed up since they aren't weighed down by the humidity.
I always like to take this time to remind everyone of a few things:
1. Watch your mileage increase! Running injuries can happen all the time, but if you can prevent it, then why not? When you've ran or power walked consistently for a few weeks and you feel ready to increase your mileage- remember the rule of thumb is an increase of  10% of your last weeks miles. So if you did 30 miles the week before, an increase of 3 miles is a safe bet. I know it doesn't seem like much, but sticking to that 10% rule has kept A LOT of people safe and able to continue getting out there.
2. Check the weather reports. I don't have to tell you twice- New England weather is insane. In the Summer months not planning properly means you might get wet in a rain shower or resort to taking a layer off but in the cooler months it is very important to see what you'll come across while out there. Low temperatures and a sudden downpour while improperly dressed can lead to big problems. It's easy just like stretching (we'll get to that) and starting your activity on your phone or watch is something you don't even have to think about doing anymore, make checking the weather just as important. I'm not saying don't run if it's going to rain, I'm saying to dress for the occasion. 
3. That stretching thing. Ask any runner if they have a stretching routine for before and after a run- the answer should ALWAYS be "yes" but more often than not I hear the opposite. Remember  in the Fall people like to add on mileage and speed workouts? Yea.. get that stretching routine down.
4. Stay safe in the dark. Depending on the time you can get out, remember the sun rises later and falls earlier. You may have to adjust your running time if you don't like running in the dark or get some reflective/night gear. For me- I enjoy running right before sunrise. I guess it's years of running overnight races but I find it so energizing to run with the rising sun. I'll wear my headlamp and plenty of reflective pieces on the shirt, shoes and pack. You don't need anything fancy- there's $2 reflective tape at Walmart that does the trick. 

Those are my Fall tips. Remember, you don't have to run or even jog for a good cardio workout. Power walking is a bit less impactful on your joints but still great for your body and mind. If you can't or don't like to run.. don't. Hike, power walk, bike, even rollerblade. Just remember to dress appropriately, increase duration/intensity slowly, and stretch!