The weather is finally cooling down, and your outdoors run might start feeling a bit crisp. The age old question runners have been faced with since the beginning of time is: “How do I dress for this run?” We’re here to help! Check out our guidelines on how to dress for cooler weather runs below! The first rule of layering for running is to always dress like it’s 10-20 degrees warmer than it currently is outside. This is because you will start to warm up as you run, and you want to avoid overheating. You’ll also want to base your additional 10-20 degrees off of the real feel weather in case there is wind-chill or humidity in the air. This way you will be dressed as accurately for the weather as possible.
The next step in preparing for running in the cooler seasons is understanding layers. Typically, there are 3 main layers that most runners refer to: the base layer, the middle layer, and the top layer. The base layer is the most important layer, as it’s the layer that comes in contact with your skin. You want this layer to be close fitting and moisture wicking to keep you dry. You will sweat no matter how cold it is outside, and you don’t want that extra moisture hanging on to your skin when the wind starts to blow. For this layer we suggest a tech-type shirt or synthetic material.
The middle layer can technically have more than one article of clothing making it seem like more than one layer. The main purpose of this layer is to keep your body heat in. Examples of clothing for the middle layer include a long sleeve t-shirt, a light to medium weight fleece sweatshirt, or a wool sweater. What you choose for this layer will depend on the temperature outside. For 30-40 degree weather, you may want to have a long sleeve t-shirt and a sweatshirt for your middle layer. In 40-50 degree weather, you may be okay with just a long sleeve shirt. This will take experimentation to figure out what works best for you on your runs.
The final layer is meant to protect you from the wind, rain, or other conditions your run may throw at you. A waterproof windbreaker will usually suffice for your top layer, unless the weather is super chilly. Then we suggest a running jacket or coat. Don’t forget about your extremities! When the weather drops below 30 degrees, you’ll definitely want to cover your ears and fingers.
It’s time to get out there! Now you’ll be prepared for running in any weather! The best part about layering is that you can easily take a layer off and tie it around your waist when you start to get warm. Do you have any layering tips or tricks? Comment below!
Whether or not you’re a competitive runner, we all enjoy that feeling of getting faster and finishing races quicker than ever before! We’ve narrowed it down to our top two favorite ways to improve your running time. The best part about these tips is that they can be done anywhere! If you run on a treadmill or if you run outside, start implementing these techniques into your training program, and you’ll start seeing changes in no time!
#1 – Interval Training
Interval training is a favorite of The Great Inflatable Race, and it is a great way for beginners to improve. Not only will it help you increase your overall speed, it can also help you build your endurance and run for longer periods of time. What exactly is interval training, you ask? Interval training involves alternating between quick running bursts and slower recovery laps/time. For example, sprint for 30 seconds followed by 1 minute of either walking or jogging at a slower pace. Repeat that about 15-20 times and you have a solid interval run for the day!
#2 – Tempo Running
A tempo run is great when you’ve been running for a while and already know how fast your body likes to run a certain distance. For a tempo run, you are going to set a distance you are used to running and then attempt to run it at a slightly faster pace than you normally would. This should be a hard run, but not painful or overly uncomfortable. You shouldn’t be able to hold a conversation during this run, as your body should be slightly out of breath. We suggest starting with a mile tempo run, and building up from there! Try mixing in one tempo run a week, and watch your race times decrease!
What do you think? Have you tried either interval training or tempo running? Do you have a favorite? Let us know your thoughts by commenting below!
With the first day of fall quickly approaching, we decided to take a look at all of the reasons why running in fall is the best season to run in! From hoodies to pumpkin spice lattes, this season is a favorite of many people - runners or not. Keep reading below to see why you should be pumped to start training in fall! Reason #1: The leaves are changing Fall is easily the most beautiful time of year to get out and hit the trails! All the foliage has put on bright fall colors, which makes for a more visually appealing run than in other seasons. Take in this time of change, and enjoy the smell of fall in the air!
Reason #2: Perfect running temperatures
With the weather cooling down and less humidity in the air, fall changes those muggy unpleasant summer runs into irresistible running conditions. You know you’re a runner when you wake up and see 50 degrees on the thermostat and think “Woo! Perfect running weather!”.
Reason #3: ALL the yummy food
Let’s be real - with Halloween, Thanksgiving, and Christmas quickly approaching, we could all use extra run time to make room for all of the extra calories we’ll be ingesting. Looking at you, pumpkin spice latte.
Reason #4: The running clothes are better
We might be a bit biased on this one, but who doesn’t love layering up and getting cozy before going on a run? Two words: running leggings. Need we say more?
Reason #5: Fun runs!
Fall races are full of runners dressed up in fun costumes and celebrating the season. Compared to the competitive races of spring and summer, fun runs are a laid back change for anyone who wants to get out and have a good time! You can find a run for you no matter what your fitness level.
It’s time to get out and get moving this fall! What’s your favorite season to run in? Comment below!