There are just as many reasons to go outside for a run in the fall as there are to skip a workout. With busy school schedules, fall activities, and busy weekends, it’s easy to allow yourself to skip a run on occasion. Then throw constantly changing weather in the mix and runners can be completely thrown off their game.
Fall has either the ideal temperature one day or is cold and windy the next. It often means cold mornings, warm afternoons, and even cooler nights. Don’t even get started on slippery trails thanks to wet leaves.
This makes it hard to dress for fall runs, let alone find the motivation to get outside when it’s much cozier and warm inside. Fall weather can impact performance. However, with the right mental strategies and preparations athletes can continue to stay focused on their fall running season goals.
Here are some tips for staying mentally strong during unpredictable fall runs.
Focus on What You Can Control
No one can control the weather. What we can control is our actions. Decide to get a workout in and follow through with it. Focus on making preparations such as laying out clothes appropriate for the weather the night before and having a workout game plan. Dressing in layers that can be easily removed or adding gloves for cold starts are practical ways to prepare for a fall run.
Runners can also focus on effort. Adjust your warm-up routine based on the conditions. If it’s windy, run by effort not a set timed pace.
Practice Visualization
Visualization is a powerful mental tool for preparing for training runs and races in challenging conditions. Imagine yourself running confidently in different scenarios, such as navigating muddy trails or staying strong against headwinds. Do this before the workout and think about how you feel during and after a run. This can help motivate you to lace up and get outside.
Think Of The Weather As A Challenge
Rather than dreading unpredictable weather, or avoiding less-than-ideal conditions, use it as an opportunity to grow stronger. Remind yourself that similar weather can be forecasted for race day, so it’s better to run in all elements like a drizzle or snowfall as long as it’s safe.
Reframe discomfort as a chance to test your resilience. For example, running in cold rain can be seen as a badge of toughness that adds to your mental and physical strength.
Develop a Mantra
Mantras are great tools that can be used to motivate runners and keep a strong mental focus on finishing the workout. Mantras are short, positive phrases that boost motivation and self-belief during tough moments. For unpredictable weather, create a mantra that reminds you how strong you are for braving the weather and how well you can adapt to the conditions. Try phrases like “Strong through the storm.” Repeat your mantra when you feel doubt or discomfort creeping in.
YouTube has many motivational speeches specifically for runners that are encouraging when the run gets tough. Add these to your playlist.
Be Present In The Run
Think about tuning out the doubt and how hard a run is and instead just bring attention to your breathing and stride. Break the run into smaller segments and check each portion of the workout off mentally once reaching that milestone. If you had a challenging time, think of that portion done and forget about it. Focus on the next portion of the run. Stay present and try to enjoy the elements–even if it means a dance break in the rain.
Be Flexible
It’s important to stay committed to runs if you are looking to reach a goal or perform well at the next meet. However, fall brings a chance in temperature and weather that requires adjustments. For example, a hot and humid day might require a slower start in summer, but a colder morning means taking a longer time to warm up to avoid injury. Runners often find they can run faster in cooler temperatures. A windy run might mean drafting behind teammates.
Focus on Team Support
For youth runners, teammates and coaches can be a tremendous source of motivation. Encourage each other to run together even outside of practice. Knowing you’re part of a team facing the same challenges can reduce stress and anxiety with unpredictable weather.