This past weekend, we set the clocks back an hour and felt the air change as we head into the darker days of Fall and Winter. As the days get
shorter and your mileage gets longer, you'll likely be doing some of your training in the dark and/or cold and there are some important health and safety considerations to keep in mind. See and be seen. Invest in a headlamp or light-up vest and some reflective clothing. Whether you're running
early morning or in the evening, a light of some sort is important for seeing the path you're stepping on, while making yourself visible to other pedestrians, cyclists, and cars. Wear light layers that you can easily remove as you warm up. Shorter days mean the temperatures can range
significantly on longer mileage days. Avoid running in heavy clothes like sweatshirts and sweatpants that are bulky and can quickly feel too hot as your body temperature goes up. This is uncomfortable and it leads to being more sweaty and being extra cold when you stop. We don't get sick from being wet and cold, but we do get sick from staying wet and cold!! Keep your head, ears and hands covered with a beanie and gloves. We lose heat from our extremities so even if you're wearing shorts and a short-sleeved shirt, keeping these areas covered can help with staying warm.
If chilled, jump into a warm shower. Liquid is the best conductor of heat or
cold. Our bodies and made up of more liquid than anything else. Right after you get home, get into a warm shower. You will raise your body temperature back up way more quickly than sitting in front of the heater. And finally, remember to hydrate when it's cool out. Just because you're not
as sweaty and thirsty, doesn't mean you're not losing fluids. Get into the habit of taking a few sips of water or electrolytes at the beginning of every mile even if you don't think you need to. Have an inspired workout!
David Levine LARR Head Coach P.S. Next week we will be tapering, which is an essential part of successful training. Find out why it's so important in my Online Coach Chat on Thursday.
NEWS & UPDATES
ONLINE COACH CHAT THURSDAYS AT 6:30PM Join Coach David for this weekly conversation and Q&A.
THIS WEEK: we'll talk about the benefits of tapering
* Single Leg Deadlift * Single Leg Squat * Standing Fire Hydrant * Single Leg Curtsy Squat * Single Leg Rotational Squat
JOIN LARR ANY TIME
We have meeting locations in
* Santa Monica, Saturdays at 7am * Griffith Park, Saturdays at 7am * Encino, Sundays at 7am
Our season is underway but you can join LARR any time to take advantage of coached workouts with pace groups, race day perks, member shirts from ASICS, and product samples.
We have groups for runners, walkers, and run/walkers of all levels.
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Can’t train with the LA Road Runners in-person? Sign up for the Official Los Angeles Marathon Digital Training Program powered by SprintCrowd and train with us from anywhere.
Includes a custom 18-week digital training program with three training levels from beginner to advanced, access to coaches, live training sessions, and more.
