Cooler Weather, Smarter Miles
Fall running season is here. And while the crisp air feels amazing, the shift in temperature can have effects on even the most experienced runners.
Cooler weather means faster recoveries, better endurance, and (let’s be honest) some of the best running days of the year. But it also means your body needs a few key adjustments to stay healthy, comfortable, and consistent as conditions change.
Here’s how to adapt your training as the weather cools down.
1. Layer Smart, Not Heavy
You don’t need to dress for the first five minutes of your run - you need to dress for mile two.
Start a little chilly; you’ll warm up quickly once you’re moving.
A good fall layering system:
Base layer: Lightweight, moisture-wicking fabric (keeps sweat off your skin)
Mid layer: Insulating long sleeve or light fleece for cooler mornings
Outer layer: Windbreaker or vest for protection on breezy or rainy days
Avoid cotton (it traps moisture) and focus on breathable materials. And don’t forget gloves or a headband once temps dip below 45°F - your extremities lose heat fastest.
2. Prioritize a Dynamic Warm-Up
When it’s cooler, your muscles need extra time to wake up. Jumping straight into a run increases injury risk, especially for hamstrings, hips, and calves.
Before you head out:
Spend 5-10 minutes on dynamic mobility drills (leg swings, high knees, hip circles).
Start your first mile slower to let your heart rate rise gradually.
Try incorporating moves from the Mastering Mobility or Prehab Power plans in the Movement & Miles app for an ideal warm-up routine.
3. Don’t Skimp on Hydration
Just because you’re sweating less doesn’t mean you need less water.
Cold air is dry, and your body still loses moisture through breathing and sweat.
Tips to stay hydrated:
Drink regularly throughout the day - not just before or after runs.
Add electrolytes to your water if your runs last longer than an hour.
Keep recovery drinks slightly warm (like tea with honey or room-temperature electrolyte mixes) for better absorption and comfort.
The Bottom Line...
Fall running is about more than fresh air and new PRs - it’s about adjusting smartly so you can enjoy your training without injury or burnout.
Layer right, warm up longer, hydrate consistently, and listen to your body as temperatures drop.
