Fall Running Tips

It’s hard to ignore. My shorts have rotated to the bottom of my drawer and long sleeves have replaced tank tops. Mornings are crisp and evening arrives earlier with each passing day. It’s fall. Whether adjusting to the new season means savoring everything pumpkin spice or getting ready for a fall/winter race, here are some tips to make your autumn runs safer.

Wear reflective gear
Many clothing manufacturers have reflective wear designed for running in the dark. If you don't want to go that route (the expense can add up quickly), invest in a safety vest, reflective strips and arm bands that will last from year to year. Orange and yellow colors are the easiest to be seen. It should go without saying, but avoid dark colors.

Shine a light
Even if you have cat-like vision, other people may not see you. I almost ran smack into another runner who was on the Iron Horse Trail wearing dark clothing without reflective gear or lighting. Luckily, I had a hand-held that picked her up when she came into my field of light. Wear a headlamp, bring along knuckle lights or carry my favorite, the Nathan hand torch. It features a light in front, a red LED light in the back and an alarm you can sound if you need help.

Run against traffic
If you're going to run on the road, run against traffic so you can see what is coming and vehicles can see you. Remember that even if in daylight the sun is lower in the sky this time of year and at the right time of day can be temporarily blinding for both runners and drivers. Always use crosswalks. My rule of thumb is to never assume a driver will stop for you unless you've made eye contact.

Stay aware
Running in the dark can leave you vulnerable. Choose routes that are well-traveled and have adequate street lighting. Leave the headphones at home, or run with one ear bud in so you can hear what's happening around you. Bring your phone in case you need to call for help and wear Road ID so emergency responders have contact phone numbers. When possible, tell a friend or family member where you'll be running and when to expect you back.

Don’t forget the sunscreen
Your run may start in the dark, but if you are marathon training, chances are you will finish up in bright daylight. It may feel silly, but don a visor or hat right from the start to protect your face when the sun comes up and apply sunscreen even if the sun is taking the day off. Your skin is still exposed to dangerous UV rays on cloudy days.

Be dynamic
Stretching when it’s cold outside can lead to injury. Switch to repetitive moves like grapevines, skipping, knee raises and hip openers to get the blood flowing and save static stretching for when you’ve completed your workout.

Buddy up
If summer vacation schedules left you running alone in the early mornings or evenings, now is the time to buddy up. With dawn arriving later each day, you may not have any option but to run in the dark. Whether you’re male or female, it’s better to have a running buddy or run with a group in case something happens than to be alone on a dark street or along the trail in need.

Forward Motion Sports (432 Hartz Ave in Danville) offers a Wednesday night run that starts at 6:30 p.m. All abilities (including walkers) are welcome to join. There are 2, 4 and 6-mile options. Tri-Valley Running Club hosts a Thursday Night Run leaving from Sports Basement (1041 Market Place in San Ramon). Meet at 6:15 for a 6:30 run. Their fall route is 5.2 miles.