Fall is Finally Showing Up

October 21, 2025•3 min read

Fall is Finally Showing Up

Fall is in full swing now with lows hitting the 40s and that means it's time to start seeing the hard work you put in over the summer show up.

Our cardiovascular system is a big engine and heat is always a factor that makes running and athletic performance difficult. Throw in the lovely humidity and zone 2 pace ends up being zone 4.

But now that the weather is dropping we can start to see notable improvements in our performance at the same effort because our engine doesn't overheat.

That means Zone 2 can start feeling like zone 2 again.

How should I change my training?

Overall training shouldn't change too much with the cooler weather, but there are some variables that need to be considered.

Like I mentioned before effort levels ,or perceived exertion, for the same heart rate are going to change. That means if you run 9:30 miles in July for an easy run, you very well may be able to do 20-30 seconds faster per mile with the same feel and HR.

Heart rate data is a great method of determining overall how hard you are pushing yourself and you can adjust some of your training paces based on this.

Sometime in the fall if you have been consistent with training you should do a race or time trial to determine if your pace goals for workouts have changed.

But always keep in mind perceived effort and how the body is feeling.

That takes me to my next thought. When you suddenly start being able to run faster the body needs time to catch up.

With big weather snaps and cooler temps our running gets better, but your body is still used to the movement it was doing before. Keep this in mind, progress your pace with mindfulness and don't overdo it!

Lastly, as the temps continue to drop we will need more time to warm up. Do some dynamic movements or exercises in your home before getting out the door.

Add an extra layer that you can ditch when you are warm. And if you are planning on doing intervals or fast efforts make sure to do plenty of base running prior to ensure your muscles are ready for the demand!

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