Whether you’re a seasoned runner, or still a beginner, there are a few things you should adjust as we enter the fall season. The risk of heat illness is definitely lowered, but there are still things to think about before stepping outside this fall:

  • Warm up your muscles. Stretching and warming up is always important before you start jogging or running; however, it’s even more important during the colder seasons because your muscles tend to tighten up more quickly in lower temperatures. Try some of our dynamic warm-ups to begin, and then start walking slowly and increase your speed as you go.
  • Dress appropriately. You’ll want to bundle up a little before heading outside. Switch to long sleeves and pants and wear gloves and a headband to keep your ears warm. Wearing layers is a good idea – as you get warmer, you can slowly remove them.
  • Make sure you’re seen. In addition to dressing warmer, it’s also important to note that the sun sets earlier during the fall and winter months. Try to avoid running when it’s dark, and if you do, make sure you wear bright and reflective gear that helps you get noticed by cars.
  • Consider extending your run. Because the weather is a little cooler, it’s safer to go on long runs than it is during the summer. Even an extra 5 minutes is a great improvement.
  • Don’t forget to stay hydrated. Just because it’s not as hot outside doesn’t mean that your body needs less water. Make sure you’re drinking from your water bottle regularly to avoid dehydration.

On that note: props to all of you that started running this summer! Jogging frequently is a great way to get exercise, spend time outdoors, and stay healthy. Not to mention, Oregon is a beautiful place to do it! Stay safe out there.