GET EXCITED ABOUT FALL RUNNING: Lace up, put on your layers and hit the trail.

Ever wonder why the majority of marathons are held in October and November? It’s the ideal weather for running. The colder the weather, the less heat stress on the body, which makes it significantly easier to run. As an avid runner, I look forward to bringing out my gear for cooler running for many reasons– from the picturesque beauty Mother Nature brings us to the numerous health benefits.  Take advantage of running outside as much as possible this fall season - Lace up, put on your layers and hit the trail. 

Tips & motivators that will enhance your running in cooler temps

1. Running outside is naturally free and convenient
   
2. A true grassroots mood booster.  One study published in the journal Environmental Science and Technology found that people who exercised outdoors reported increased energy, decreased feelings of depression, and were more likely to repeat their workouts.  
3. Boots your immune system and keeps away the common cold. An Iowa University report showed that 45 minutes of running per day reduces the risk of contracting the flu during winter months; the Mayo Foundation for Medical Education and Research found that winter workouts can cut your flu risk by 20 – 30%.
4. Increases your speed. Staying active in colder conditions trains your body to use oxygen more efficiently. Research from Northern Arizona University found that after regular cold workouts runs, you add 29% to your running speed. 
5. Revs up your metabolism.  Your body has to work harder when you run in the cold simply to keep you warm. This speeds metabolism and provides more energy, which help you stay sharp and focused throughout the day. 
6. Nurture yourself with plant-based, nutrient-dense whole foods.  Within 20 minutes of completing your run, the body needs simple carbs to enter the bloodstream. This means your snack choice should contain minimal fat and protein and no fiber, since these slow the rate at which carbs enter the bloodstream. A 4:1 ratio of carbs to protein is most effective, as it will speed up glycogen replenishment (rate at which muscles absorb carb). Great choices include a recovery drink, or other near-liquid-consistency foods. These are much easier to digest, therefore requiring less energy. Ground flaxseed and hemp protein are excellent choices. You can equally use a small amount of hemp oil too as it will help repair soft-tissue damage. Read more from my article "Fueling the Runner's High".
7. Stay hydrated. It seems as you wouldn't sweat as much during colder temps, but with warmer clothes and dry air, that's not the case. You may even sweat more than you would during warmer months. Drink plenty of water before, during, and after any exercise.  Consider drinking something with electrolytes as well, such as coconut water.
8. Dress with the right layers, but don't overdress.  How many layers will depend on the degree of coldness, but in general, you want synthetic material close to your skin (wicking) and an outer layer that fights off cold wind and/or rain.  
9. Protect your extremities. You lose about 50% of your body heat from your head. Your head, ears, hands and feet are the first to get cold because your body pulls blood toward your core to keep you warm.
10. Be safe.  
    

• Be mindful when running in less light
  
• Always make eye contact with drivers before crossing a street
  
• Wear reflective gear or a headlamp
  
• Ensure that your running shoes are appropriate for wet/slippery surfaces
  
• Carry an I.D. or purchase a RoadID (http://www.roadid.com)

What does Miss Bellevue Vegan run with?

Base layers (depend on temps, all can be stand-a-lone or used as layers): 

• Patagonia Capilene® 2 Lightweight Zip-Neck
  
• Patagonia Capilene® 4 Expedition Weight Zip-Neck
  
• Patagonia All Weather Zip-Neck Hoody
  

Outer: 

• Patagonia Alpine Houdini® Jacket
  

Bottoms: 

• Patagonia Velocity Running Tights
  
• Patagonia W's Wind Shield Hybrid Soft Shell Pants

Shoes:

• Brooks Ghost (for road)
  
• Brooks Cascadia (for trail)
  

Hats:

• Outdoor Research Icecap Hat™ (windproof)
  
• Outdoor Research Prismatic Cap™ (Gore-tex)
  

Gloves:

• Outdoor Research Women's Versaliner™ (removable, waterproof outer shell)