Are you feeling different today?
Living in the mid-latitudes of the northern hemisphere, we are treated to four distinct seasons. For many of us, that is one of the reasons why we live here. For others, some seasons are simply endured. Whether we like it or not, this is a time of change.
You know the drill: daylight is getting shorter and the weather is getting colder. How much shorter? We’re now at about 10.5 hours of daylight, compared to 15.5 hours on June 21, the summer solstice. We’re headed down to 8.75 hours of daylight at the winter solstice on December 22. Add to that a time switch on November 4 that will lop off an hour of evening sun and shift it to the morning. Through in a few clouds, and we might not see much of the sun during a typical day.
It’s getting colder too. Remember June? The average high was in the low 80s and lows in the upper 50s. The average high in late October is in the low 50s, with lows in the low 30s. In two months those numbers will be 24 and 8. Volatile daily patterns notwithstanding, the trend line is steadily down.
We respond to the changes in light and heat in a variety of ways. There is a natural tendency to slow down and conserve calories. We might even find ourselves eating more than normal as our old brain prepares us for winter. While it is important to be respectful of natural rhythms, it is possible to break the patterns that lead you to the sofa and away from fitness.
One of the big patterns to break is taking the fall and winter off from fitness building activities, and starting from nothing in the spring. That is a huge strain on your body, and means you are suffering through April and May as you slowly get fit. This year, try maintaining your fitness through the winter instead.
Here are seven tips to get you going:
1. Your first challenge is to establish a routine. It is always less likely that you will skip a workout when it is an integral part of your day, rather than an optional activity. You can still have some variety between morning and evening workouts, but make sure to commit to a schedule.
2. This is a great time of year to have a workout buddy. Whether two-legged or four, your buddy can be a great motivator to get out there for your workout. You wouldn’t want to disappoint, would you?
3. Embrace the changes. While in the summer finishing a run at 7:00 a.m. finds the sun well on the rise, after the time change, you’ll finish your run at daybreak. Everything looks a little different.
4. It’s okay to run less. This is a great time of year to try other activities, including indoor machines and winter outdoor activities. Dig out your skates, wax up your skis or head to the club. The change helps keep you motivated.
5. Resist the urge to overeat. It is a better idea just to buy a new coat rather than to try to eat yourself an extra layer of insulation. It will end up saving you money, and you’ll look great too!
6. Don’t forget the rewards. Okay, an extra treat every now and then can be a good thing. They don’t all have to be food, but do give yourself kudos for sticking to a fitness program.
7. Have fun! Try a new fall or winter event. Buy a new outfit. Take a fall or winter fitness vacation. Everything you do this time of year will pay off nicely come spring.
This is also a great time of year to break some bad habits. I teach ChiRunning, which involves using better posture and form. It is an exercise in gradual progress to learn to move in a new way. Fall and winter are a great time to start to make those changes, since you are less likely to be distracted by speed work, races and high mileage weeks.
When you adopt a plan for your fall and winter fitness, you’ll have an answer for my opening question. Are you feeling different today? "Yes...much better, thank you!"
Chris Fuller is a certifed ChiRunning instructor and race director for The Sporting Life events. He spends his fall and winter enjoying the change in seasons and hoping he'll get all the leaves raked before it snows.
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