Nick's Running Tips: Fall Training
This month’s running tips from coach Nick Hauger: Fall Training
Fall is approaching! Long, warm, summer days are slowly fading away as short crisp days lie ahead. While for some, the end of summer running may seem like a sad thing, I’ve always looked forward to the days of fall. From the younger years of cross country season, to now where major marathons are only a few short weeks away, the fall is a great time for running. Whether you are gearing up for your fall marathon, or putting in a base phase for the next few months, this time of year requires a shift in emphasis and perspective that will allow you to stay consistent and healthy! (Because after all, that is the goal!)
Dressing Warm. Yes, seems like a no brainer. BUT, it’s been months and months since you have had to layer up for runs. Dig out those warm running clothes, gloves and hats and be ready for that first day where the tank top and shorts are just not enough to keep you warm on the run. Remember, muscles like warmth and keeping the legs and chest warm on cold days will allow you to stay consistent with your training.
Hydration. Isn’t hydration something to worry about in the summer? Well yes. But what I have found throughout my running career is that it almost feels easier to get dehydrated in the colder months of fall and winter. Our feedback system of thirst after running doesn’t kick in like it usually does. Stay up on hydration even when it is cold out. Make it a point to have water before, and immediately after your runs to stay hydrated and stay consistent with your recovery.
Vitamin D. I don’t know about you, but I don’t tend to find myself outside soaking up the sun's rays in October and November! These months are colder and darker. Less sunlight hitting your skin means less vitamin D production in your body. Given there are some places that continue to have sunlight throughout the year there is still less sunlight overall. Vitamin D plays an important role in the body from things like bone health to immune system health. I suggest finding and taking a vitamin D supplement or finding and incorporating more foods that contain vitamin D for your diet. You will be happier and healthier for it!
Vitamin C. What do they call the fall and winter months? Oh yeah, cold and flu season. With the colder weather, shorter days, back to school and so many other factors, cold and flu viruses run rampant. When we train hard, our immune systems take a hit and rebuild up again after rest and recovery. A piece to staying healthy during this time is upping vitamin c intake a bit so that your immune system can have the boost it needs to help you recover and fight off illness during these months.
Plan for new routes. As the summer comes to a close, we tend to find the need to find new running routes. If you are fortunate to have great running trails in the summer, that sometimes means that those trails are no longer so runnable as the fall and winter weather sets in. Planning ahead to make adjustments such as dirt roads that stay clear during these months or even planning ahead for more road running is important. Having a plan ahead of time can help ease the transition when the time comes to say, run a hard tempo on a neighborhood loop rather than on your favorite trail.
The fall is a great time to train, when and if you prepare for it! Enjoy this transition in the year, get creative and crush those fall goals you have set for yourself!
About the Author:
Nick Hauger is a two time All American from the University of Portland. He has been running professionally for NAZ Elite sponsored by HOKA for 3 years. His PR’s consist of 13:55 in the 5k, 28:43 in the 10k, 1:03:48 in the half marathon and 2:12:59 in the marathon, and he holds the American Record for 10 miles run on the track. Nick likes to place an emphasis on assigning a variety of workout types so that runners can toe the line with confidence knowing they have felt all sorts of pacing types in training.
“Running is a discovery of finding out just how far you can go, and that begins with confidence in yourself.”
If you’d like to work with Nick, contact us to learn more about our virtual running training programs.