Perfect Running Weather
As I mentioned earlier, while the challenge of running in hot weather enhances fitness, it hampers performance in individual workouts. Cool weather is best for maximizing running performance. In fact, one recent study reported that the ideal temperature range for marathon performance is a chilly 38 to 49 degrees.
The most challenging workouts you do in the process of training for a race should come after your base training is complete. This second period is known as the peak phase. It is helpful to do your peak training in weather that is consistently conducive to optimal performance—that is, in cool weather. There are two seasons that are known for generally cool weather—spring and fall—but fall is the better of the two for peak training because it follows the summer season, which, as we've seen, is ideal for base training.
More: 7 Running Experts on the Art of Base Building
Holidays Ahead
To attain true peak fitness for a race, you need to build your training load to a level that is actually too challenging to sustain for more than a couple of weeks. This practice is known as overreaching. After two weeks of overreaching, during which you really push yourself hard without taking foolish risks, the next step is to drastically reduce your training to give your body a chance to fully absorb all the hard work and rest up for race day. This last step is known as tapering. After one or two weeks of tapering you will be in peak form and ready to race your best.
After the race, your body will need a break. Runners who try to return to hard training too soon after peak training and a big race face a high risk of getting injured or burning out. There's no better time to take a break and recharge your batteries than the holiday season that extends from Thanksgiving to the New Year. And it just so happens that the holiday season comes on the heels of autumn.
More: 3 Ways for Advanced Runners to Achieve a PR
This Is Your Season
Another fall is already upon is. With any luck you've taken advantage of the summer to build a solid fitness base. Now it's time to exploit ideal running weather to build peak fitness on top of that base, run a great race (or two), and earn a holiday break. And if you're not in a position to hit your peak this fall, you can still enjoy that slanting sunlight and those crisp, dry winds.
? Check out Matt Fitzgerald's books on audible.com.
