6 tips for great fall exercise from a South Lake Tahoe Chiropractor.

 
Fall is a time of change and renewal, which makes it a great time to revisit your running habits and switch things up as we head into the chillier months.  Winter skiing and snowboarding is not here yet!  Keep fit with these tips.
We’ve collected some tips to help keep you on track and enjoy the season to the fullest.

Keep Running (and maybe change) your shoes

A common rule of thumb is to change your running shoes every 500 kilometres, depending on various factors like running style and body weight. You’ll know that it’s time to replace them if you’re feeling more aches and pains than usual and if you can see that the tread is completely worn.  Alta running has a great shoe to decrease many running injuries.  “It was a game changer! says Ryan W. a long distance runner.  Check it out.  https://www.altrarunning.com/

Layer up when biking

It’s a lot cooler now than it was even a month ago, so dig that cold-weather  gear out of the closet. Base layers, long-sleeved shirts, hats and gloves go a long way in keeping your body warm.  You will sweat a lot going up and cool off when going down, so use wicking material. 
But don’t get too carried away. You should still feel a little cold at the start of your trip because your body will heat up as you get going. 

Get reflective

Waking up in the dark? Yes, the days are getting shorter and shorter and that means your morning and evening walks will likely start or end in the dark. It’s important for your safety to make sure that you’re visible to traffic (which includes cars, bikes and other runners).
A lot of the new gear has reflective layers built into it, but you can also consider using a light. This could be anything from a headlamp to small lights that can clip on to your clothing or running belt. If your jacket doesn’t have lots of reflective tape, consider wearing a reflective vest. The most important thing is to be seen out there.

Keep on hydrating and using sunscreen

Many people think that because it’s not as hot out there they can skimp on hydration and sun protection—not true!
While we do sweat less in cooler temperatures, your body still needs water to remain hydrated. That goes for using sunscreen as well. The sun’s rays aren’t as severe during fall, but the UV rays can still damage your skin if you’re exposed for longer periods of time.

Change up your route

Fall is a time of change, from changing leaves to schedules to appetites. That means it’s also a good time to switch up your running, biking or walking route and check out new trails in the basin.
We’re fortunate in South Lake Tahoe to have so many awesome multi-use paths, single track and Forest Service Roads that look particularly beautiful in autumn, so get outside and explore somewhere new. Why not head down to Hope Valley and get some fall colors along with your hill training? https://www.sport-fitness-advisor.com/health-benefits-of-running.html

Try something new
Other resources:
Tahoe Area Mountain Biking Association
http://www.tamba.org/
Lake Tahoe Bouldering and Climbing.
http://www.tahoebouldering.com/meyers-competition-guide.html
6 Great Hiking Trails:
http://tahoesouth.com/blog/six_great_hikes_in_tahoe_south/
Disc Golf Courses:
http://southtahoedga.com/

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