We’re well into the fall season in Rochester, and for runners, that means adjusting to running in cooler temperatures. For many hardcore runners, it also means the last couple of weeks of training before the NYC marathon.

Preparing for big fall races can be challenging, as runners must adapt to changing temperatures to make sure they’re ready for anything come race day. For any runners who are preparing to participate in a marathon or half marathon this fall, here are some things to keep in mind:

  • Hydration – Just because temperatures have cooled off, it doesn’t mean that runners won’t sweat. This is particularly true as they begin to increase the intensity of their training regiment. Runners should drink lots of fluids throughout their training period. Trying to boost hydration just before the big day won’t help. For runners who don’t want water breaks to affect their race time, they also should practice grabbing and drinking water on training runs. Skipping hydration stations during a marathon is a bad idea.
  • Warm Up – Warming up and stretching is important to do before a big run any time of the year, but especially when the temperatures drop. Muscles need extra time to warm up when it’s cold, and runners who skip this essential step run the risk of an injury during their training or at their big race.
  • Clothing – Many runners might be tempted to dress in heavier shirts and running pants as it gets cooler out, but this is an easy way to overheat. Runners should anticipate that they will warm up as they run, and they might have to start their run off on the colder side. A good compromise is to wear thin layers that are easy to peel off while running. This way, runners can adjust their clothing to their comfort level as needed.

“Fall can be one of the most enjoyable times of the year to run, but with the fluctuating temperatures dressing right for your run is not only very important but also can be a bit tricky,” says Ryan Lynn, Director of Marketing for Gone For a Run. “Many runners find that while they might be chilly at the start, it only takes a short amount of time to warm up fast. Try utilizing running arm sleeves in these situations — they are easy to slide on at the start of your run and once things heat up you can easily slide them off and stick them in your pocket. It’s a great way to transition from long sleeve to short sleeve without missing a stride.”

The colder Rochester temperatures often aren’t enough to stop runners from sticking to their exercise routines, and they certainly don’t stand in the way of training for a big fall race. However, runners who do choose to keep their training outdoors should keep in mind these tips for training in the cold.