Fall Fun

Fall for Running

Make the most of runner’s favorite season.

By Jeff Galloway

(Adapted from the October 2009 issue of Runner’s World)

Many people fall in love with running at this time of year. And it’s no wonder, thanks to cooler temps, pretty views, and the camaraderie of friends getting ready for races. Here’s how to take our fitness up a notch during this perfect season.

ADD 10 MINUTES Even if you typically head out in the wee hours, a 10-minute sleep loss won’t hurt.  Start at a slower pace to ensure a good warm-up.  The increased distance will burn more fat and ramp up your fitness.

PICK UP THE PACE Once a week, after a five to 10 minute warm-up, run slightly faster for five to 10 steps, then jog slowly for 10 steps. Repeat this five times, running slightly faster each time.  Take a two to three minute walk break.  Then do five 90 second drills: walk for 30 seconds, jog for 30 seconds, run faster for the 30 seconds-and then repeat. Add one or two additional 90 second drills each week.

EXTEND YOURSELF Every other weekend, increase the distance of your long run to boost your endurance. Slow the pace (one to two minutes per mile slower than your other runs) and add one-half to one mile each week. Increase the distance until you’re running six to nine miles. Take frequent walk breaks.

ADD A DAY Tack on an additional short-run day after your long run.  You’ll improve your fitness, and the easy running will increase blood flow to the muscles and speed your recovery.  If your five-mile long run is on Saturday, do a gentle two-to-three miler on Sunday at the same pace as your long run.

ENTER A RACE Races give you an extra incentive to run. Many racers have so much fun they often schedule a 5K on weekends they don’t have a long run. On race day, line up at the back and run easily for the first mile, then increase your pace slightly for mile two. Pick it up in the final mile and finish strong.