As autumn approaches, runners around the world eagerly anticipate the cooler weather and picturesque landscapes that make this season perfect for outdoor activities. However, with the change in weather and terrain, it’s important to adapt your Autumn Running routine to avoid injuries. In this article, we will discuss how to keep yourself injury-free while enjoying your runs during the autumn months.
Autumn Running Warm-Up and Cool-Down Routines
The transition from the warmth of summer to the briskness of autumn running requires a few adjustments in your running habits. One of the most crucial aspects is your warm-up and cool-down routine. As the temperatures drop, your muscles may be less flexible, making them more prone to injuries.
Before you start your run, spend a little extra time on warming your body up properly:
- Build up to the run by starting with a walk, then speed up to a brisk walk, before heading into a slow jog and finally to your usual running speed. Taking 5 minutes to get to normal speeds allows blood flow to increase, the heart to increase oxygenation and your muscles to become more flexible as they warm.
- Dynamic stretching can be useful before speeding to your usualy running speed. Once the muscles have walmed up with a walk and slow jog add in a few dynamic stretches, like leg swings, high knees, and butt kicks. This will help to increase blood flow to your muscles and prepares your joints for the upcoming run.
- After your autumn run, allow your heart rate to return to normal with a walk to cool down. As with the warm up, go to a jog, then a fast walk and finally to a slow walk, this allows the heart to slow to a resting level more gently, continuing to oxygenate your muscles along the way and helping to limit muscle stiffness the following day.
- Remember to stretch out with static stretching after your run. As you exercise your muscles contract, static stretching post running will help to return these muscles back to their pre exercise length, helping to reduce muscle tightness, DOMS and injuries.Make sure to focus on all major muscle groups, particularly those used in running, like the quads, hamstrings, and calves.
Layer up for the cold in you autumn running
Running in cooler autumn temperatures is refreshing, but it’s essential to protect yourself from the cold. Layering your clothing is an excellent strategy to stay comfortable and helps to keep the muscles warm as you move from the hot inside to the cold outside environment.
Begin with a moisture-wicking base layer to keep sweat away from your skin, followed by an insulating layer to trap heat. Finally, add a windproof and waterproof outer layer to shield yourself from the elements. Don’t forget to cover your extremities with gloves and a beanie to protect your hands and head from the cold.
Items such as compression tights have been shown to help recovery, but don’t be temped to run in them. Compression tights compress the muscles and limit oxygen flow, when you are running you need full oxygenation to fuel the muscles, so don’t limit this as we have seen compartment syndrome issues from wearing compression tights during autumn running.
Pay Attention to Footwear
Your choice of running shoes can significantly affect your risk of injury. If you are running off road and the terrain may become wet and slippery in an autumn run, opt for shoes with more substantial grip. Regularly check the tread of your shoes and replace them if they are worn out.
Additionally, consider getting a gait analysis done to ensure that your shoes are suitable for your specific running style and body mechanics. More injuries to the ankles occur during the slippery autumn running months, due to pre existing weaknesses in these area. Give us a call and we can give you a running MOT before the winter sets in.
Adjust Your Running Surface
Autumn running brings about changes in the running terrain. Leave and wet surfaces can make your usual routes more challenging. To prevent injuries, choose your running surfaces carefully.
Whenever possible, run on clear and well-maintained paths or sidewalks. Be cautious when running on trails or through wooded areas, as fallen leaves can hide tripping hazards. Slow down when you encounter wet or uneven surfaces to avoid slips and falls.
Be Mindful of Daylight Changes
With the days getting shorter in autumn, many runners find themselves running in the dark. Running in low-light conditions can be risky, but there are ways to stay safe.
Invest in reflective gear, such as vests, armbands, and shoes, to ensure you are visible to drivers and other runners. Additionally, carry a headlamp or a small handheld flashlight to light your path. Staying aware of your surroundings and being visible to others is essential for preventing accidents and injuries.
Cross-Train and Strength Train
To stay injury-free during the autumn months, don’t rely solely on running. Incorporate cross-training activities and strength training into your routine. These activities help balance your muscle development and reduce the risk of overuse injuries.
Cross-training, such as cycling, swimming, pilates or yoga, can improve your overall fitness and provide a break from the repetitive motion of running. Strength training, focusing on your core and feet, can enhance your running performance and stability. Consider giving us a call to work you out a bespoke, winter strengthening plan.
Manage Your Training Intensity
As you transition from the warmer summer months to the cooler autumn, it’s vital to adjust your training intensity accordingly. Running in colder weather can sometimes make you feel more capable than you are, which can lead to overtraining and injury. The cold winter air can also be an irritant to throats and if you suffer from Asthma, it can be a trigger for an attack.
Listen to your body and adjust your pace and mileage as needed. It’s also a good idea to incorporate rest days into your weekly schedule to allow your body to recover. Pay attention to any signs of overuse injuries, such as persistent pain or discomfort, and give us a call for an analysis if needed.
Autumn running offers a unique and beautiful experience, but it also presents some potential challenges for staying injury-free. By following these tips, you can make the most of the season while minimising the risk of injuries. Remember to adjust your routines, wear appropriate gear, and pay attention to your body’s signals, allowing you to enjoy the crisp, cool air and vibrant scenery of autumn without worries about injuries. Stay safe and happy running!
To find out how we can help you with your Autumn running goals, take a look here.
To learn more about Running at Night, take a look at this article.