5 Ways to Rock Your Fall Race

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5 Ways to Rock Your Fall Race

Fall can be the perfect time to race.  Whether you’re looking to PR or just have a great time, here are 5 race tips to rock your fall race.

5 Ways to Rock Your Fall Race

Hi friends!

It’s been way too long since we’ve talked running on this blog!  With fall really settling in, I thought I’d talk a little about the fall racing season with some race tips.

As much as I love summer, running is hard for me when it is super hot.  My asthma reacts to really hot or really cold weather.  That’s why I think fall running and racing is fabulous.  It’s great to come off of a hot summer of training and gain some speed when the weather cools.  I think it’s a perfect time to hit a new PR.

Whether you are advanced or a newbie, here are some great tips to rock your fall race.

5 Race Tips to Rock Your Fall Race

1. Add speed work or tempo runs.

If you want to run faster or set a PR try getting in some speed work or tempo runs before your next race.

For the speed work, try getting used to running fast.  If you are running strong and healthy, try picking up the pace well PAST your comfort level for a quarter a mile of your next run.  Then return to your normal pace.  Do this several times during a run if  you are trying to get faster.  I’ll do this kind of run once a week if I am training for a PR.

For the tempo run, I will run the middle miles of my run at race speed.  If I’m training for a 8K I would run one mile slow warm up, 2-3 miles at race tempo and then 1 mile cool down.  This is also a once a week kind of run.

Don’t try this if you are struggling with any sort of injury though!

2. Run longer than your race

If I really want to ROCK a race, I will do training runs longer than the race itself.  If I’m running a 5K, I will get used to running 4-5 miles.  I wouldn’t advise this if you are running a marathon, but it works great for shorter races.


3. Focus on hydration and nutrition

Training and running is only half the battle.  The best race times come when your body is fueled and hydrated correctly.  If I’m trying to have a really good race, I will focus on getting in all my water the week before the race.  I will also focus on eating as healthy as possible and getting plenty of whole grains and vegetables with lots of vitamins.  I’ll carb load, but not overdo it.

A healthy runner is a fast runner!

4. Don’t overdress

Once the weather cools even a touch, I want to grab ALL THE CLOTHES and end up wearing too much to run.  If you wake up race morning and it’s the coldest it’s been all season, don’t overdress!  Remember you will get really hot once you start racing and nothing slows you down more than a bunch of unnecessary layers.  The waiting at the start line is the worst part, but it’s always over pretty quickly.


Oh how I miss, Ms Reina…

If you are really cold bring some extra pants that are big enough to pull on over your clothes before and after the race.


5.Remember to enjoy it!

Fall is such a glorious time to race!  The weather is cool and the scenery is gorgeous.  Even if you are racing to win or for a PR, don’t forget to enjoy the moment and be grateful that you CAN run. Having fun may not make you win, but it will make the whole experience more enjoyable, no matter what the outcome!


Love to run in the fall?  Check out top reasons why Fall Running is Fabulous and What to Wear for Fall Running!

Thanks for stopping by today!  Tomorrow I’m excited to share some yummy vegetarian tacos.

I’m linking this post with Jill Conyers for Fitness Friday and Annmarie for Wild Workout Wednesday.

Your turn!

Do you have any tips to add?

Are you running a fall race?

By | 2017-08-15T14:04:08-04:00 September 16th, 2015|Fitness, Newbie Running, Running|44 Comments


  1. jill conyers September 19, 2015 at 4:11 am - Reply

    I’m joining Runners World in Oct for the RW Festival in PA. I know 2 races that weekend for sure. Maybe the hat trick.

    Fall is the best time for running.

  2. Sue @ This Mama Runs for Cupcakes September 18, 2015 at 8:17 pm - Reply

    I have actually never run a longer distance than the race distance! Even for shorter distances. I always go with the notion that the excitement will get me through the last miles!

    • JulieWunder September 21, 2015 at 3:20 pm - Reply

      Very good point! I’ve only trained longer for races up to a 10k πŸ™‚

  3. Montana @ Pretty Lil Mudder September 18, 2015 at 6:24 pm - Reply

    I agree about speedwork and temperatures! I live in Florida and it’s brutal in the summer. I much prefer winter running- of course our winter is like most people’s fall. 50s and 60s are perfect temps for PR’s! I’m going for a PR on my fall half, so hopefully I will be able to! Thanks for these tips, they are all great!

    • JulieWunder September 21, 2015 at 3:20 pm - Reply

      Ahhh!! That makes me miss Florida!!!! Great to see you today!

  4. [email protected] the Long Way Home September 17, 2015 at 10:12 am - Reply

    Fall running is the best! I love the sunshine and the cooler temps, and especially crunching the leaves under my feet!

    Great tips!

    • JulieWunder September 17, 2015 at 5:17 pm - Reply

      It’s so nice! Such a pretty time of year! And you are getting closer to Chicago!

  5. Stacie @ SimplySouthernStacie September 17, 2015 at 8:50 am - Reply

    Overdressing is such a challenge once the weather cools off some. I always have to remind myself that it’s technically 10 degrees warmer once I get moving and that I’ll be sweating soon enough!

    • JulieWunder September 17, 2015 at 9:27 am - Reply

      Me too! I’ve learned that one by lots of error!

  6. Jess September 16, 2015 at 6:04 pm - Reply

    Great tips!! I LOVE fall races! With this fall marathon training I’ve added longer tempo runs and added marathon goal race pace to some of my long runs and I can feel a faster difference already. I would also add take recovery serious!! Load up on epsom salt baths, 8-9 hours of sleep a night, and a nice massage by the hubby. πŸ˜‰

    • JulieWunder September 17, 2015 at 9:25 am - Reply

      Great tip! I love a good epsom salt bath. It’s good for the soul! Great to see you today.

  7. Mary Beth Jackson September 16, 2015 at 4:34 pm - Reply

    I can’t wait to fill out my fall running schedule- I need to get busy! the 5K race does get a lot easier when you train running 4-5 miles runs, great tip!

  8. Kara @ The Daily Whisk September 16, 2015 at 4:27 pm - Reply

    I really enjoy fall running! It’s making saying goodbye to summer a little bit easier!

    • JulieWunder September 16, 2015 at 4:58 pm - Reply

      I think it’s the only thing I actually like about the season changing πŸ™‚

  9. Beverley @ sweaty&fit September 16, 2015 at 3:09 pm - Reply

    Agreed, fall running is awesome! I do love the sweat i work up in the summer, but definitely it gets a bit uncomfortable. Speed and tempo work is a good one – tough to do sometimes but worth the effort in the end πŸ™‚

  10. Heather @Fit n Cookies September 16, 2015 at 2:41 pm - Reply

    Fall is definitely my favorite time to run and train for races! I love being able to sleep in a bit too and not die from heat haha. I just find it more relaxing and that there is a calmness around.

    • JulieWunder September 16, 2015 at 4:58 pm - Reply

      Seriously! You have to beat the sun in the summer!

  11. Annette @ Sweating Through Life September 16, 2015 at 1:33 pm - Reply

    Fall is by far my favorite season, and definitely for running/racing. Your tips are great. I need to incorporate more speed work into my training for sure. I have to say I’ve noticed a huge help in my shorter races just from running longer training runs!!

    • JulieWunder September 16, 2015 at 4:57 pm - Reply

      Me too! Even just a few speed work runs make a big difference for me.

  12. Nicole @ Fitful Focus September 16, 2015 at 12:59 pm - Reply

    Great tips! I’m so excited for cooler temps to run in!

  13. Jess @hellotofit September 16, 2015 at 12:05 pm - Reply

    It feels SO much better to run when the weather is cooler. No gasping for air! haha.

  14. Rachel @ A Forever Change September 16, 2015 at 11:04 am - Reply

    I love these tips!! I’ve been guilty of overdressing and on alternate occasions, of underdressing too! Ha!

    • JulieWunder September 16, 2015 at 4:57 pm - Reply

      It’s so easy to do when running! If only the weather could be perfect every time πŸ™‚ haha!

  15. heather September 16, 2015 at 10:36 am - Reply

    Thanks for the great tips. I have a tendency to overdress and then I hate myself for doing it. I do love the cooler weather we have had in Memphis the past few days. Have a great day

    • JulieWunder September 16, 2015 at 4:56 pm - Reply

      I feel ya! I get so cold especially in the beginning of fall and overdress… that tip is from experience πŸ™‚

  16. Renee September 16, 2015 at 10:28 am - Reply

    Yes yes yes have a plan and eat well. I love fall races the weather is cooler the air is crisp. Fall is my favorite running season. Great tips!.

  17. I have loved running this week now that the temps have dropped slightly. Makes all the difference doesn’t it?!

    • JulieWunder September 16, 2015 at 4:55 pm - Reply

      It totally does! Even 5-10 degrees feels so much better!

  18. [email protected] September 16, 2015 at 8:50 am - Reply

    Great tips! I have never run a race before, but I think it would be so fun. I am just getting back into my running groove, and I think signing up for a fall race would be the perfect way to get back into it.

    • JulieWunder September 16, 2015 at 4:55 pm - Reply

      Totally! It is very motivational in your runs before the race AND it is inspiring to be in the race atmosphere! I always leave in the best mood!

  19. Annmarie September 16, 2015 at 8:35 am - Reply

    Hooray for fall running, it’s my fav! Thanks for the great tips and linking up!

  20. Dan Steadman September 16, 2015 at 8:19 am - Reply

    20-30…when you start your run….dress like you would normally if it was 20-30 degrees warmer…or use a sliding scale of what you will wear at what temp. Miss the running discussion…

    • JulieWunder September 16, 2015 at 4:54 pm - Reply

      That is a great tool to use! Thanks for posting it!

  21. Susie @ SuzLyfe September 16, 2015 at 6:52 am - Reply

    I have a tendency to overdress because I get so cold, and standing around at the start doesn’t help either! I have a feeling I will have a lot of throwaway clothes for Chicago!

    • JulieWunder September 16, 2015 at 4:54 pm - Reply

      Yes! I did! As cold as I am ALL THE TIME, I get so hot when I run!

  22. Blane Sherer September 16, 2015 at 6:33 am - Reply

    I think you have branched out very well with your blog. You now have more of an emphasis
    on healthy eating and recipes as well as your fashion . It is nice though to have a return to
    a running entry today with your blog.

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