Planning for the Changing Seasons
With the change of seasons comes the beautifully colored leaves and cooler temperatures of Fall. There is a sweet sense of calmness that takes over when we envision a perfect Fall day -that is, until we are faced with the tough decision of how to dress for our outdoor activities?! We are all too familiar with the pattern - cold, warm, hot, warm, hot cold, wet. Sound familiar? To keep you moving outside throughout the year and to help you to embrace Mother Nature’s wonderful ‘surprises’, we have invited guest blogger, Fiona Allen, to share her thoughts and ideas to staying safe, having fun and keeping moving outside all year long.
Person running on a forested path (Credit: Mottet)
Whether you like to walk, run, ride, or roll, preparing for the unexpected is a game changer! Mother Nature may have a few surprises up her sleeve over the next few months (years?!) but after reading this, you will have a plan.
Plan around the weather (although this may be easier said than done!) Monitoring the weather forecast and taking note of extreme weather warnings will reduce your risk of weather related injuries brought on by heat, cold, and thunder and lightning storms.
Plan your route Fall is a great time to get out and explore the colorful world around you! Whether you are discovering new trails or exploring old favorites, familiarize yourself with the area prior to heading out on your adventure. Knowing where to access food, water, and protection from the elements should always be part of your route planning process. You may even find your new favorite coffee shop in the process! If you are looking for some local inspiration, the City of Guelph has created a great resource on its website.
Hydrate Staying hydrated is one of the most important aspects of being active. Plan to hydrate before, during, and after your workout, especially during those warmer Fall days. High temperatures kick our body’s compensatory cooling mechanisms into overdrive, making it extra important to hydrate and replace fluids lost to perspiration. If you are planning a longer activity, carrying a water bottle, wearing a hydration vest, or choosing a route with accessible water fountains are great options to support your hydration from start to finish. You may also be interested in adding electrolytes to your water to help you recover after your run! Whole foods such as fruits, vegetables, nuts, and dairy are great natural sources of electrolytes. Drinks such as electrolyte beverages, coconut water, and milk are great post-workout choices to boost hydration and replenish the minerals depleted during exercise.
Fuel Up Try to eat a balanced meal (carbs, protein, and fat!) a few hours before your planned activity, and be sure to adequately refuel afterwards. For those who find that exercising affects their appetite, try a cold protein smoothie, fruit, and yogurt, or other chilled foods with carbs and protein to help replenish energy stores and repair muscles.
Clothing Since the temperature changes so much throughout the day, choosing the right clothing is important. Layers that can be easily added and removed will make regulating your temperature a breeze. Choose garments with sweat-wicking materials such as polyester, rayon, merino wool, and nylon, to aid your body’s natural cooling mechanisms. Check the fit of your gear - improperly fitted clothing that causes chafing, is uncomfortably tight, or excessively baggy may cause extra discomfort while exercising. Not sure what is best for you? Our friends over at The Running Works are happy to help you navigate this process! Once you find the layers that work for you, Dress My Run is a handy online tool to add to your bookmarks.
Do you have a few tips you have learned along the way? We would love to hear from you! What has helped you to get outside and move when the weather outside was less than ideal?