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Fall is one of the best seasons for outdoor running. Chilly and slightly overcast may not sound like ideal weather but according to Shape Magazine, the ideal temperature ranges between 49-73 degrees.  And the longer you run, the cooler the temperature is best for your body. As your body generates heat, you sweat to control high temperature.  In warmer weather, that control setting is compromised. But in cooler weather, it becomes much more natural for your body to cool itself off to enhance you mileage. However this doesn’t mean your runs are easier and you can coast. You still need to prep so you can have the most efficient and successful runs this season.

Here is a quick check list to do before you set your mark and go!


    photo by Women's Health Mag

    photo by Women’s Health Mag

    This doesn’t refer to your cellphone in any way. But instead mobility of your muscles and joints. Allow at least 10 minutes to warm your body up with some dynamic stretches that will lengthen and stretch your muscles while building heat, strength and endurance. Runner’s World provides a great list of stretches to focus on before you log the miles.

  2. FUEL UP!

    Running on empty is never a good thing. When your energy sources are depleted there is no way you can sustain a strong run. Not only that but you will feel lethargic and heavy with every step. That makes for a not so fun run. Having a smoothie loaded with all natural fruits, veggies, and protein helps to fill your system up without overloading it so you can find pep in your step. If you need more than a smoothie, here’s a great list for pre-run meals to get in.
  3. COVER UP!

    Although your body temperature will peak and you will feel like you want to strip down, make sure to cover your extremities (hands, feet), head and neck. Exposing these areas in cold temperatures can shock the nervous system and in too cold temperatures, you may risk getting frostbite. Covering your head and neck will keep the heat in. Make sure to use gear with wicking material so as you sweat the fabric won’t weigh you down. Livestrong makes great recommendations on different wicking fabrics for your sweat sesh.

    photo by Runner's World

    photo by Runner’s World

    Whether speed or mileage is your goal, using a tracking device is ideal in order track your progress. How else will you know how fast (or slow) you’re going and how many miles you’re logging? This is a necessary! Here are some cool gadgets to invest in to improve your runs.

    Young woman seated hamstring stretch

    Just as important as warming up and being mobile is your cool down after a long run. Static stretches are most beneficial as they help lengthen the overworked muscles and jump start your recovery post run. Here are some great static stretches to perform right after your runs.


Check these off your list and you are all set to go. Preparing your body physically and with the right gear will set you up for possibly your record breaking run. Happy Running!

About Julia Chan

Julia is the Managing Partner for Provita. She is also a Certified Personal Trainer through NASM and a Registered Yoga Teacher. Julia brings a unique style of training to Provita sessions. Combining her years of experience in business management and fitness, she harnesses a sincere love and passion for teaching and educating clients on how to live a healthy and fit life. Her goal is to share her love for fitness and provide the best possible Provita experience to all.

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