Hitting the pavement

For those of you who are looking to get into running, fall is the perfect time! The cooler temperatures and changing leaves provide a perfect atmosphere for runners of all experiences. But before you jog out the front door, read these tips to keep you running strong:

Safety. With cooler temperatures come shorter days. Make sure to invest in some reflective gear to increase your visibility to cars and consider joining a running group and grabbing a friend for safety in numbers and that extra push!
Health. If you are a true novice or getting back into it after a hiatus, make sure to take it easy. Incorporating walk breaks will help you increase your endurance slowly and keep your muscles pliable and joints lubricated without sacrificing fitness. Consider an app like Couch to 5k to keep you on schedule. If you're super sore or sick, skip that day and rest or stretch. Injuries happen when runners push themselves too far and too fast.
Stretch. Warm up your muscles and joints before your run with a walk and/or some dynamic stretches. Static stretching before a run can result in pulled muscles so save those for after your run.
Hydrate. Drinking water all day is necessary, not just right before, during or after your run (although these are equally important!). Make sure you are drinking at least 8 glasses of water a day.
Shoes. Go to your local running store and have an assessment done. Most stores will do it for free! They videotape you jogging on a treadmill and slow it down to watch your ankles and make sure that you buy a shoe with the correct support. This is very important for your knees and hips. Your body is amazing and will compensate naturally for weak muscles or improper gait, but you don't want to force that to happen. Give your knees and hips the proper support and from your feet and you will be unstoppable!

Most importantly, have fun! Running should bring joy to your fitness routine so tweak as necessary! Run with music or without, train for a race or just run to run. Its your time!

Share your joy of running with us on Twitter/Insta #GBrunner. Happy Trails!