Extraordinary Strides

Dusk till Dawn: Adapting your Run to the Changing Seasons

• Coach Shelby & Coach Christine • Season 1 • Episode 129

Share episode

Are you a morning runner or an evening luminary on the trails? Regardless of your preference, we're all affected by daylight saving time, and in this episode, we're taking a runner's perspective on the phenomenon. We'll hash out the good-natured conflict between the morning and evening runners and see how the "spring forward, fall back" change impacts them differently. Plus, we're debunking myths about daylight saving time's origin in a fun game of true or false!

As the sun's schedule shifts, so does ours, and adapting can be a challenge. We're sharing our tried-and-true tips on how to reset your circadian rhythm, making the most of the additional sunshine. From the merits of blackout curtains and gentle alarm tones to the benefits of prepping your running gear before bedtime, we've got plenty of advice to help you adjust. And let's not forget about those midday runners! We're also offering up essential safety pointers for running in the dark, including investing in bright clothing and always being aware of your surroundings. 

Just because the days are getting shorter doesn't mean your runs have to. We're sharing advice on how to layer for cold weather running, emphasizing the importance of a base layer, mid layer, and outer layer for optimal comfort and safety. Finally, we're not just runners, but also a community. We invite you to celebrate the end of daylight saving time by sharing your running selfies using #TFBrunch. So, grab your sneakers, and join us for an episode filled with laughter, running tips, and fun trivia.

Have questions or want to chat? Send me a text!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram.

Speaker 1:

Hey friends, coach Shelby and Coach Christine, welcoming you in and letting you know it's time for brunch. We're here at brunch. There's always an open table, a hot cup of coffee, an endless running fun to keep you moving and grooving. So, wherever you are, we're excited to have you here. Maybe you're lacing up those shoes, but regardless of where you may be at at this specific time, put a smile on your face and let's have some fun. And talking about time, this episode, we are embracing the end of daylight, saving time running in November's charm and maximizing your day with fun and, of course, useful tips, because this is the time morning runners rejoice and evening runners curse. There's really only two types of years, two times a year, that really do have a battle royale between evening and morning runners and Coach Christine, I feel like this is it.

Speaker 2:

Do you think so? I mean, I feel like we're in a 365 day battle because I think morning and evening runners both love their times of day so much. I will say that the morning crew seems to be the largest population, but the evening runners are very passionate about their opportunities to run later in the day. I should say so. I'm curious right out of the gate. What do you think? Where do you fall, and does it change from season to season?

Speaker 1:

So again, I am a proclaimed more of an evening runner. So for me, this specific time of the year when daylight saving time ends is not my favorite, because it's going to get darker earlier and it's just. You know, I don't love running in the dark. I like it staying lighter a little bit longer, to where the morning runners. They're like yay, we get one light. I love this time of year.

Speaker 2:

It is my favorite time of year, and not just because it's we just are past spooky season, because you know so it's going to be spooky season in my heart the rest of the year as well, but also because of the fact that this is the one time of year where I feel quote, unquote normal, because the rest of the year people are usually making fun of me because I like to like get ready for bed around 8pm and the sun is still out here in Florida at 8pm, like in summertime, and now this time of year people start to kind of close down a little bit more. I like that we can like lean into the season by allowing this to be a bit more of a quiet, reflective time in the evenings. Basically, I just want any excuse to go to bed early, that's what it comes down to, Coach.

Speaker 2:

But, yeah, I do think I have. I do run both morning and evenings and everything in between, and I think they both have great values in terms of making it happen and for your schedules. But I think what's most important is that we do take into consideration for folks that need a little bit of a fresher that of course, there are some changes that need to be made regardless of whether or not you're going to be running in the morning or in the evening. So I think, right out of the gate, what I have, what has helped me like even remember what this all means, is that old, like I remember it from like when I was a kid spring forward, fall back. And then in my head, like, spring forward means we go, our clocks go an hour forward, fall back, our clocks go back.

Speaker 1:

So how do you remember it? It's like running math. It just does not make sense in my head and I always have to like go over it a few times and like talk about it out loud. So it's like I always look at what the current time is. I'm like, okay, we're falling back. So let's say, right now it's nine. Okay, well, actually it would be eight. So I'm having to readjust and it really is like when you're at mile six of your long run and you're trying to do the math of how many more miles you have left, it just gets really confusing and I don't know. This one's, I think, a little bit easier for me than when daylight saving time starts. But let's also I'm going to mess this up at least 50 million times during the episode. It's daylight saving time, not savings time. And grammar police, do not come after us, because we know we're going to say savings.

Speaker 2:

I'm definitely going to say it I never knew, that was a.

Speaker 1:

Thing.

Speaker 2:

Yeah, I'm definitely going to say it, which brings us to our next little joy that we're going to have today. So we want to do a little bit of a recap of daylight saving time. We're going to do it brunch style. So we're going to play an internal game of true or false. So is it false or is it true? So, right out of the gate, you're right, coach. Like when I first read that, I was like wait, I have been mispronouncing this, spelling it my entire life incorrectly, cause I have always called it daylight savings time. If you go through my history and my Google, you'll see daylight savings time, but it's not. It is actually daylight saving, which I guess it makes sense when I when I say it out loud- but I don't know.

Speaker 1:

My grandma added S's to everything. It was Walmart's, Kmart's.

Speaker 2:

So I just yeah, I can see that. I guess that's just like a family thing.

Speaker 1:

I just add S's at the end of everything.

Speaker 2:

Well, I think that we're in good company. So, friends, we'll have to know from you guys. Let us know, have you been calling it daylight savings time, or have you just been calling it a pain in the rear because you're tired of changing those clocks? But if we're going to listen, what it may be, I want to go right out of the gate with a little bit of this. Now, it's been credited that Benjamin Franklin is the reason why we have daylight saving at time. So I'm curious, coach, do you you think it's true or false that he invented DST?

Speaker 2:

I mean that sounds like that could be a street drug. It sounds like what it sounds like a street drug. Yeah, I thought, oh goodness, I thought it sounded like an STD. So let's say we've totally gone way, let's keep this wholesome, my friend.

Speaker 1:

Let's keep this wholesome. Let's go back to Benjamin Franklin. Yeah, let's listen to the father. Was he the father of?

Speaker 2:

America? I don't really. He was a master inventor. He was one of the forefathers of America and definitely an incredible writer.

Speaker 1:

Yes, Thank you. Public education system. I'm going to say true because I have no idea what the alternative would be.

Speaker 2:

So this is one of my favorites because it's actually not really true, but it's not under percent falsely either, because he actually wrote about it in like a satirical form. He thought it was kind of a joke at that point to potentially have or employ a little daylight saving time option, so he wrote about it in a satirical essay. The piece was published in 1784. And it does totally crack me up because I mean he like literally he's like all the difficulty will be in the first two or three days, after which this reformation will be as natural and easy as the present irregularity. He's hilarious, he's so funny, okay, I think our forefathers were really witty. So, yeah, I agree with him. Like it does feel like you, never it takes such a long time to get used to it one way or the other. So we've got some tips, friends, to stick with us, because we're going to get into those too. But we're not done sharing, sharing some facts here. So, coach, hit me with some of your best, your best facts that are not so true facts.

Speaker 1:

All right. So is this truey, truzy or false? I can tell my annunciations on point, but Indiana is not observing daylight saving time. True or falsey?

Speaker 2:

Oh my word. I have a dear girlfriend in Indiana and I'm going to say it's falsey.

Speaker 1:

Wow, look at you. You're correct. Arizona and Hawaii are currently the only two states that do not use DST. Indiana began observing DST statewide in 2006.

Speaker 2:

I really wish that people could see, because I get so excited with that she does Right.

Speaker 1:

Like she's like. She's like shivering, Like she's like hamming it up.

Speaker 2:

And it's not because anybody's watching, I'm just excited to get something right. Oh, my goodness. Okay. So big shout out to Katie, because that's the only reason, because, honestly, whenever we have to make any plans to do any kind of like a, we do a lot of zoom calls or checking in. They'll be like what's your time zone and all of that stuff, and I know that we've never had it where we've been in the same time zone. So, yay, okay. So that's really cool to know. I know a lot of states have talked about abolishing it, but I don't know why exactly it seems to be so difficult. But I'm curious now if you believe that this is the perfect fact for you? Can daylight saving time, deter crime?

Speaker 1:

I thought you were going with that. I'm going to say Falsy.

Speaker 2:

Okay, you're going to say Falsy.

Speaker 1:

Yeah.

Speaker 2:

So, according to a study published in 2015, they found that the start of DST in the spring was associated with a drop in robberies and home invasions. So it's true, it seems I mean I can't say that, like with certain T that there's a direct cause and correlation, but it does appear that there is like a little bit of a determinant from crime, and that makes sense, right, because it's like it's like longer. Maybe people get sleepy finally at like nine o'clock and they'll go to bed instead of like breaking into somebody's house at 7pm. I don't really know what this is all about, but that's.

Speaker 1:

I don't know we need to go back to the true crime roots, apparently, and you have to do a deep dive in what we're the queen of safety.

Speaker 2:

So I figured you would know like hey, this is the safest time of year that I don't know.

Speaker 1:

I'm slightly ashamed and then slightly concerned, but maybe that's like my calling card of like when's crime, the best. But this one was actually really interesting. Okay, germany was amongst the first countries to implement DST.

Speaker 2:

So that's just true. That's not a guess, right? No, this is Truzy or Falsy. Oh, it is Okay. So wait, I have to guess. Yeah, that's how the game works. Okay, I thought you were telling you. You stated it in such a way that it sounded like it was a hundred percent true, like that's part of the cell. Oh, okay, you are very good at the cell. There's no doubt. I'm thinking Germany, germany, germany, I don't know, because I feel like if, when I think of Germany, I think of like, really like on point clockwork, like I mean, that's even been a phrase where it's like that's kind of the culture. They're very, very time focused, so I don't know that they would mess with it. So I'm going to go with Falsy it is Truzy.

Speaker 1:

Germany and neighboring Austria were the first countries to advance their clocks nationwide in an effort to conserve coal for the war in 1916. Oh, that makes so much sense when you put it that way. I like how that goes like ding, ding, ding for you. So I'm like, oh really, like I don't.

Speaker 2:

Yeah, that doesn't make sense.

Speaker 1:

You can tell us who is the more learned of the two of us and who has done all of it?

Speaker 2:

We're we both, we both have. I just I am a nerd, so I love history and I love like, why do? And I love figuring out why we do what we do, because so many times I think that we think that we do things just kind of arbitrarily, when in actuality there is usually a method to the madness, usually. So let's talk a little bit about more method to madness. Tru or Falsy, the candy industry lobbied for an extension of daylight saving time. I am never going to call it daylight saving time outside of this episode for the record.

Speaker 1:

I know I'm having to make a conscious effort. For me it's like nuclear and nuclear. I've been, I've been on that my entire life of trying to say nuclear versus nuclear. Ok, so I tangent, I'm going to say that that is true because I think your body craves sweet when you're sleep deprived. So I'm going to say that they would. That would be like an educated guess.

Speaker 2:

You are absolutely accurate in that. And then, wait, wait, you're absolutely accurate that our bodies do crave like carbs, fast carbs, which is usually the form of sugar when we're sleep deprived. So I love that reasoning. See, see, trying to say that it's just me, that's a nerd. You're a nerd to my friend, I feel like you got.

Speaker 1:

I got really excited when you said I was right, but I feel like you're slow playing me, like I was right in one aspect and wrong in the other.

Speaker 2:

OK, we're going to have to do an episode about trust issues, because that's not how I roll. No, you are absolutely right. I can't say that's the reasoning behind it, but yes, that is absolutely. They did lobby pretty hardcore about the daylight saving time because they did not want it to interfere with Halloween, and that's kind of like they're super bold.

Speaker 1:

Ok, so I know we do have a bruncher who does work for a candy company, so we're going to have to ask them behind the scenes for a little little inside knowledge, if they know anything about that, because now I'm super curious.

Speaker 2:

I feel like she does. I will say they they're like playing far in advance, like I know that, like when their busy season kicks in, they've already been working on that busy season for like months. So, yes, I bet you we're hollering for some knowledge because it's curious. Now we have a whole lot more facts, coach. But do you think we should get into some tips for folks and then maybe come back to this true or false game, because I could do this all day long.

Speaker 1:

Which is so funny, because if you would ask either of us if we think we're complete fact connoisseurs, no, but one thing we do know is how it sits there and just puts your entire life and your fitness routine in a ball and shakes it up. So, yeah, I think we should get into actual tips of how we're all going to survive this and we're going to take a deep breath, and a big deep breath, because it's going to be OK, because this happens every year, and every year we freak out and every year we're thrown into a tizzy and we're going to we're going to untizzy the tizzy.

Speaker 2:

So, right out of the gate, this is a wonderful way of reframing our mindset around it and that we're gaining an hour. So for everyone that's doing those early wake ups, that ourselves included for race weekends we get an extra hour. That doesn't mean that you may necessarily have an extra hour of sleep, because there's always that anxiety of oh no, am I going to sleep through the alarm or is it going to throw me off? But again, there is a lot of beauty of having that one extra beautiful hour of sleep. I feel like I am, truly like.

Speaker 1:

I princess, so we're a sleeping beauty.

Speaker 2:

Yeah, I love me some sleep, girl. So let's talk about how this is a wonderful time of year to really get some extra sleep and to get in some really good sleep habits that maybe can carry over to when we have that extra daylight times. So right out of the gate, coach, I'm going to say I've said it before, I'll say it again Really for our TFB training, this is something that they know. They're probably exhausted hearing about this. For folks that have difficulty getting up in the morning but you must get up in the morning I cannot preach the benefits sufficiently of the fact that we have a little bit of extra sun coming our way. So that's absolutely wonderful If you're still getting up before the sun. Having those I call them sunshine clocks that's not their actual name, but having those sunshine clocks is really going to help you reset that circadian rhythm so that you go to sleep when it's dark and you wake up when it's light.

Speaker 1:

Absolutely, and for those who maybe are trying to reset their clock and doing it without the alarm clock, maybe you have a little bit more liberty to sleep and be awake at a different time. A great thing, honestly, too, is to open your windows and let the sun naturally come in Again, because we're kind of coming into this on a weekend. It's a little bit easier to you know, embrace it. I know that we'll be in run Disney this weekend, so that is not going to happen with us. However, for the rest of the masses, maybe you just open up your shades so the natural light beams in for that first day and kind of gets you into that little bit of a normal rhythm.

Speaker 2:

Is anyone else in their heads singing the lyrics to let the sunshine in? No, the sunshine Wait. You're not singing the age of Aquarius song.

Speaker 1:

I don't know if I know that one surprisingly enough.

Speaker 2:

Shelby. Ok, that's it. We have to finish our recording immediately.

Speaker 1:

I don't, I don't think, I know it Literally like. I'm like she's dancing, she's not singing. She's like doing the sunshine move right now, because I don't.

Speaker 2:

I don't want to hurt anybody's ears, but they can't see me, so I'm going to definitely do spirit fingers. I have my rays of sunshine. Yeah, that's literally what I thought of when you said that, which is also a great reminder that this is not a wonderful time of year If you guys tend to have the shades and the curtains, the blackout curtains, that if you're having those difficulties in the morning, that, as you said, coach, I know that some folks are super fancy and they have those on remote. For the rest of us humans you may just have to have a little bit of a lighter fabric shade so that you aren't sleeping past that sunshine resetting kind of a thing. So I think that, yes, right out of the gate, kind of this may be a wonderful reset If you're looking to maybe start running earlier.

Speaker 2:

Of course, another great way of having that is if you have an automatic coffee maker. Even for folks that don't drink coffee there has been a lot of research that has shown that just the smell of the coffee percolating will help you get up a little bit with extra ease. So adding that in timing that out, so that it can kind of just start percolating and you can smell that coffee roasting along with the extra sunshine hours, might help folks get out that door a little bit easier.

Speaker 1:

And this is also a great reminder to if you are setting your alarm, maybe go ahead and make a little bit of a merrier tone. I know a lot of people will try to do those really loud, obnoxious alarms to wake themselves up. But, especially as we're in transitional time, a little bit of a gradual and lighter tone that builds to wake you up, kind of like that same type of the sunshine clock It'll have a gentler wake up so you're not startled as much and you kind of wake up with that half groggy. Am I late? Am I early? Is it morning? Is it night? Where's where my pants? So just you never have that moment. Ok, fine.

Speaker 2:

Well, let's talk about that. Let's together with our pants. That's the next beautiful thing. Let's lay out, let's get in the habit of laying out all of our run gear that we might need early in the morning so that we know where our pants are. And again over on the blog we included that if you do tend to have a partner or a household that doesn't really love your early morning wakeups to get up for runs, this is a great reminder that maybe having that running gear in a different room where you can kind of quietly get dressed so that you're not waking people up might be a great reminder. Or I hear a lot of folks. I can't personally do this, it would drive me nuts, but I know a lot of folks sleep with their running gear on so that you know where your pants are in the morning you can just get up and go.

Speaker 1:

No the the sorry to all the fellas, but my gals cannot be in a sports bra overnight. Like I cannot do that. Those things are locked and loaded. I don't know and I don't know how anybody can restrict themselves that much at night.

Speaker 2:

I'm like, hey, as a female, we restrict ourselves like in 3,000 ways and constrict all day long at nighttime.

Speaker 1:

I want to be free Like when I get home the bra comes off. There is no way I'm putting that over the shoulder bolder holder on to sleep Eight hours because you should be getting eight hours Like that's. That's just not going to happen. And then who wants to have to take off the rest of the gear to put that on and like get unwarm? No, not happening. I'm sorry I, if anybody actually does sleep with those contraptions on. I have questions. Please email us.

Speaker 2:

Please drop it into the Facebook group, because inquiring minds want to know, I bet you that they I mean you're a bit more blessed in the testicle area, so for maybe us folks that aren't quite so, it may be a little bit easier, but I still, I personally just I don't feel comfortable sleeping with any. That's why I don't know how y'all sleep with your watches on either, or any kind of joy.

Speaker 1:

I do that.

Speaker 2:

Yuck. Oh yuck, wow, we got it, yuck.

Speaker 1:

Now talking about bedtime, though. This is a big one for me, and this is something that I always advise my athletes. It is super, super tempting this time of year because we quote unquote gain that hour in the evening and eight o'clock feels like seven o'clock, nine o'clock feels like eight o'clock.

Speaker 1:

I'm going to urge everybody keep with your normal bedtime. We understand that you're going to get into bed and you might not be tired yet, but go ahead. Put some soft music on your phone. Maybe use one of our guided meditations. Just try to get into bed at your normal time. Make the lights go dark. You can dim them if you have one of the fancy schmancy timers, but you're not going to want to use that as an extra productive hour, because all it's going to do is gradually work yourself into a deficit and push your bedtime later. In all reality.

Speaker 2:

Yes. So lots of beauty about, if you have a routine that's currently working, staying with that routine that's currently working or allowing this to be a fresh restart if you don't have a routine that's currently working. But also a beautiful way of resetting that clock right out of the gate is that first day. I would suggest that that not be a sleep in day, so we all wake up at Sunday morning and we're going to potentially see that as an opportunity to sleep in a little bit more. Get up a bit earlier that day, especially for folks who are re-racing, that won't be an issue. But allow yourself to be a little bit more tired out for that first evening to kind of help you ease into a more productive bedtime routine.

Speaker 2:

I love that you said that, coach, because the best way of preparing for any kind of an early morning is to do all of the things the night before, and I think that we tend to think, oh, it just means that I have to get up earlier. Well, what does that mean? You have to almost kind of like backtrack. Like that probably means we need to go to bed a little bit earlier, we need to be a bit more prepared so it's easier to get out that door Because, let's be honest, right out of the gate, getting up early is difficult and then having to handle all of the things that we have to do to get out that door. So if you minimize any of those obstacles or challenges, that can definitely be beneficial. But while we're showing a lot of love to the morning runners, we're not going to lose out on showing a lot of love to folks that may be evening runners and, I know, midday runners. We're not skipping over you. You're going to be just fine. You're just kind of you're the.

Speaker 1:

Goldilocks, you're just right. In the middle, you're just right. I'll affect you the same I feel.

Speaker 2:

Yeah, I feel like I'm going to get some hate mail on that.

Speaker 1:

But the midday runners it's not going to be as jarring Because, yeah, you're going to have a little bit of the change in your lightness. But overall it's going to probably feel more status quo for your actual run time, even though you might be again having some of the downfalls of that morning or that evening depending on how you play it.

Speaker 2:

Yeah, but again, those midday runners are a whole heartily agree, coach. I think they likely will have the easiest go at the daylight saving time change. However, with that said, it's also a really important time to remind you all, friends, that we are also well aware that a lot of folks did start running during the pandemic and we got into those midday runs. And now I think a recent survey said that we are back to working at the office. Remote work is at an all time low since before covid started. So this is a perfect opportunity to decide. Hey, running means a lot to me. I love it.

Speaker 2:

I'm going to have to figure out where to put that in. Is it something where I schedule it midday as I block out my lunch meeting? And if that's the case, I'll head over to the blog as well, because we have a little bit of a guide for having to sneak in those runs during a regular work day and still being workday appropriate, or is this a good time to really shift to those morning runs or evening runs? So, with that said, I want to head right into those evening runs, because both you and I have definitely had to own seasons of a lot of evening runs, actually for training for Tokyo. Most of my runs were seven, eight, maybe even nine pm sometimes when I got out for my evening runs. Let's get into giving those folks love, because it does get dark pretty early around here.

Speaker 1:

It does and I don't love it. As the resident safety queen, evening running is a necessity for me a lot of times, but with the time change it is getting darker and I know a lot of people. If you live in more of a rural area, which I actually just was told the other day, I say rule.

Speaker 2:

Weird too as a side note but are we getting folks just picking on you?

Speaker 1:

I wouldn't be the first time, won't be the last time, but in more of a rural or desolate area to get super fancy, it can mean that you may not be able to head outdoors the same. Maybe this is when you are embracing the treadmill or, like you had said before, maybe transitioning into the morning, if that works in your schedule. But for the evening, runners, especially if you all know what I'm going to say, invest in some lights. Invest in that bright clothing, those reflective strips, jumping ahead a little bit, because you know that is going to come like again in this episode, because I am passionate about being lit up like a Christmas tree, a menorah, whatever you want to say. You need to be bright because with the time change, drivers as well as other pedestrians are going to be a little drowsier. So let's not chance our safety on somebody else.

Speaker 2:

Yes, by the way, I almost literally just recently got so close to getting hit and taken down by a car in the middle of the day, fully visible People are distracted out there. So this is an incredibly important reminder that you have to be mindful. You cannot as much as we want to. If you're out in suburban running or out near a freeway, highway, roadway, you have to take that responsibility wholeheartedly, because people are uncaffeinated or they're distracted or they're thinking about getting to work on time and they're running late. So it's unfair and I know we wish that people would be more mindful of us out there, but it just is what it truly is. So we want you to stay as safe as possible.

Speaker 2:

I love my Knox gear. I feel that, like you, are head to toe full on running party. So I know, coach, that you've also provided some of the great infographics in the past with this time of year on different color visibility, because I think a lot of folks may think honestly, I'll probably be the first one to say I'm like oh, I'm gonna wear a white shirt. It's light colored. People can see me rather easily and you have shown us that's not necessarily the case. So what should we see more of in our wardrobe this time of year.

Speaker 1:

This is actually a great tip, like you had said, for year round. But yeah, white you tend to blend in with the clouds and the grays and the darks. Obviously, if it's dark out you're not gonna be able to be seen, but you go ahead and you go more in the asphalt so you don't stand out as much. Neon is the way to go. I get it's not everybody's jam for normal every day wear. But a good neon, yellow, orange, neon, pinks are going to be really great choices. Again, think about when you're picking out your colors and where you typically run. If you're in a high greenery area even orange for those right now that the fall leaves are changing you're gonna blend in more. You want more of an unnatural color in your clothing. So that way you do stand out. And I still wear my black running shorts because if I wear any other color it looks like I peed myself with sweat. It's just a fact. I can't get around that, I think that's everyone.

Speaker 1:

You really want your top to stand out and making sure that, while you are aware of your surroundings as well, you have that extra brightness to just give a little calling card. Again, a distracted driver is gonna be a distracted driver, but you are dressing to give yourself the best chances of everybody else who is being an aware driver.

Speaker 2:

Yes. So this is a great time of year again to, as Coach said, investing in that really reflective clothing. There are lots of companies that do actually include some reflective threading or fabric, even within black running gear.

Speaker 2:

So if you guys are looking to definitely stand out. This is that time of year to start putting that on your holiday list or start looking for the Cyber Monday or Black Friday sales, because we want to make sure that you're staying safe. Because, let's be honest, while we're just starting this and we're kicking this off, we're gonna be in these darker evening months for quite some time. So this is not something that's just gonna go away. So we have to definitely stay in our routine and figuring out how to do it best. Coach, I also think Queen of Safety, let's be honest. You know it's dark. We know that we want to stay safe. Sometimes there's weirdos out there Not the fun weirdos like Halloween ones, but the actual, true ones. So how do we stay as safe as possible in terms of going out for runs by ourself, because I know that it's not always possible for folks to run with others?

Speaker 1:

Absolutely so. We've shared before some of my favorite brands. I do love having a pepper spray with me. It's one of those to where I feel comfortable. It's easily deployed and gives me a chance to run away If heaven forbid. I actually needed it, as well as the go guarded rings and the defender rings that we've talked about. Some are a little bit more of a tactical look, some are a little bit more of a pleasant everyday wear. So those are really big. But going back to what Nicole Snell said when we talked to her a while back, it's about making sure that you know how to use your voice, how to defend yourself, and not being afraid to speak up, because that's gonna be more powerful than any fist or gadget or evasive maneuver that you can think of.

Speaker 2:

I was already annoying about saying good morning or good evening when I'm out for a run before that, but now I am straight up after talking to Nicole, looking people dead in the eye, letting them know hey, I am studying her face, I know what you look like, I can report you to a police artist like sketch artist after this and, of course, doing it with a smile and letting them know that I see them, I know that they're there, but I also wanted to know that I'm standing in my ground. So having a bit of an assertive I wouldn't call it aggressive, for sure it's assertive of when you're going through. But also a great thing that Nicole said and I think it's super important that we all really hone in on this is those spidey senses. This is not your time to say oh, but I wanna be polite or I don't wanna offend anyone.

Speaker 2:

If your spidey senses are going off, if you are looking down a pathway and you're thinking, I don't know, it just doesn't give me good feeling vibes, then it is best for you to listen on in, maybe turn around, maybe pop onto that treadmill for the rest of your run.

Speaker 2:

We're not saying that you have to give up your running, we just want you to make sure that you are doing it as safely as possible this time of year. A lot of other good things that I tend to do is and I do this year round I wear a visor, but it's also great to remember that as we are going out for this evening runs, you are gonna get a lot of headlights in your eyes, because we know that you're also running against traffic, because you should not be running with the flow of traffic, because you can't see those folks coming up behind you. But you need to keep those headlights out of your eyes. So that may be a good time to just like you're able to just a little slight nod down, not where you're like compressing your neck against your chest, but a little slide nod down so that you can keep those headlights out of your eyes and still see where you're going.

Speaker 1:

And, when in doubt, go on the sidewalk. I understand that we all love the road because it's smoother, but you know what's also smooth? Squished runners.

Speaker 1:

So, let's just move on the sidewalk and again, not forgetting our trail runners, because right now, especially with the weather being really nice, maybe this is the time you take the plunge and look into a running group so you can get your bearings with the time change. You might love it, you might not, but as you kind of get into the time change and reevaluate how it's gonna work for you, this can be a great time to have a little bit of the buddy system. Or maybe get your significant other to run and or bike with you, cause I still I still have flashbacks to our hashtag couple goals with Nick and Julie, and my husband has actually started running. So I think this is gonna be the time of year I'm gonna try to try to push him a little bit I know so Envy has.

Speaker 1:

Mr Coach Shelby has in fact started to run. He's very proud of it.

Speaker 2:

Good, good, I think that's awesome. I love the idea of a good, strong running family together. So, with that said, friends, we you've already touched on it with those trail runs I'd love to talk about some really amazing fall running routes, but before we get into that I'm gonna drop in another true or falsey. So, coach, is daylight saving time an expensive time of year for airlines and trains and planes and automobiles that couldn't resist, but basically modes of transportation? Does it become more expensive for those industries?

Speaker 1:

I'm going to say yes, you're absolutely right.

Speaker 2:

So, friends, before we get into these fall running routes, you may want to look at these trained planes and automobiles and see how inexpensive or expensive it may be for you to head up that way if you aren't quite so lucky to already live in the area.

Speaker 2:

So I think, though, coach, that no matter where folks live, if they're in the Northern Hemisphere we're starting to we have that beautiful fall weather. I know it can be a little slushy for some folks, but it's not yet where we're dealing with really big, heavy pack snow. You can dress in layers and get out there for a really beautiful run, and for lots of places of the world you get that gorgeous fall foliage weather. So let's talk about where folks can go, and I think that first place is at all of the brunchers in the northeast here in the US. I want to come stay with you next year because all of the amazing places are really up there Maine, vermont, new Hampshire, massachusetts so absolutely some incredible fall foliage routes up there, and I'm having a big fall envy right now, because I'm looking at these pictures and I'm like I want to go there Like I smell the crispness.

Speaker 1:

I saw a picture of Acadia National Park in Maine and I want to go so bad, like just all of the colors are so incredibly pretty.

Speaker 2:

Yes. So again, we also know that you guys get a little bit more and by a little bit I mean a whole lot more elevation than maybe us folks down here in the southeast, or at least in Florida, do. So, friends, if you are traveling, for some of these incredible fall foliage routes also really important to know you don't have to do a race Like I. Want to stress that enough, or stress that more often, because, although I do love racing coach loves racing or setting up for those races that are great, small, big and in between, we still also know that sometimes it's just about traveling with our loved ones and then getting out for a really fun run. So when you are traveling this is where I feel like the inner webs has become like the best thing that could ever happen for us.

Speaker 2:

Hit up YouTube and just do a quick Google search of what are the great running routes to see whatever it is that you want to see, of the natural beauty in that specific area or whatever the city parks may be. Again, checking in with local run groups. If you belong to a chapter of a international or national run group, check in with that chapter to see when they may have some organized runs. But definitely I think Northeast kind of takes the cake this time of year for fall gorgeous routes, but we do have some in all parts of the world. We would probably need to go to the Smokies coach to see some fall foliage ourselves.

Speaker 1:

I don't know, I might spray paint, I I may have to go to Massachusetts. I know we have quite a few runners in the Massachusetts area and about 30 minutes from Boston you have the Blue Hills Reservation and there's actually a three mile skyline trail loop and I want to go there. I'm basically just planning my next vacation for for next fall.

Speaker 2:

Yes, well, folks we're going to have that in episode notes because we're going to include from greatrunscom the top 20 fall foliage runs in New England and I'm hearing that we all need to make next year 2024.

Speaker 1:

A little bit of a think about that, didn't?

Speaker 2:

you A brunch in autumn up in the Northeast because, yes, there is no doubt this looks absolutely incredible but still giving shout outs to the Smokies, because we have some pretty stuff in the South too, just not quite so spectacular, but neither here nor there. Friends, if you are going to be heading up again, if you're doing some fall foliage running or you're getting out to trails that you don't normally visit, even in your local area, employing those safety tips that we talked about are going to be really important. Making sure that your GPS is pinging to someone where they know they can do some live tracking for you or they at least have an idea of what you should be back. Those are all really important safety measures to take into account if it's impossible to run or you choose to not run with others.

Speaker 1:

And just as a little PSA, if you see bear spray advertised, bear spray is a real thing. I did not learn about that until a few years out of my adolescence and I thought somebody was pulling my leg. Bear spray is real.

Speaker 2:

Yeah, and there's also some really great resources online, of which bear spray has the best measures in terms of how far it can spray and how long it lasts. So definitely this is, if you're going into bear territory, checking those out before you make your purchases, because those would be beneficial.

Speaker 1:

Your bearatory yeah. Well it's the bear necessities. It's so simple Bear necessities.

Speaker 2:

Yeah, exactly. So coach, a little bit more of these factoids or guessing time. So there was a recent study that found that most people lose 40 minutes of sleep when daylight saving time starts. So back in that spring forward time, do you think that's a true or false?

Speaker 1:

I'm going to say it's false, it's true, it's true, it's true.

Speaker 2:

So, folks, this is a great reminder that while we are going to daylight saving time ending here in fall that you might be able to gain back some of that sleep. So this is why we're really driving at home. This is the time of your friends to really get that routine going and we know, especially with the holidays right around the corner, it's super important to make it happen, because it gets kind of a little weird and wonky during the holidays everywhere.

Speaker 1:

Oh, I've got a good true or foalsey for you. Yay, I'm ready. In the last few years, 27 states have either enacted legislation or passed resolutions to stick to daylight savings time year round.

Speaker 2:

Hmm, hmm.

Speaker 1:

For real Falsy Only 19 half.

Speaker 2:

Oh, wow, oh, I got you, I got you.

Speaker 1:

It was the number. Oh, that's really proud of that.

Speaker 2:

You're not quite as proud as I was when I got the one right, like 15, 20 minutes ago. All right, friends. So we've given you some ideas of how to make those mornings a little easier, how to stay a little safer in those evenings. And, of course, you midday runners were still sending you a lot of love as well. We did not mention, but we want to, right here now, say that, friends, we want you to snap a photo. If you have some great fall foliage, or if you're like us and you have to use, maybe, an Instagram filter to create your fall foliage, snap a selfie and let us know where you're running and maybe some of your favorite fall foliage routes nearby, so that we can compile this all together and basically find where we're going to go hang out next fall.

Speaker 1:

And if you're on the newsletter, you already got our little bit of that challenge for you. So if you're not on the newsletter, be sure to sign up so you get that ahead of when these episodes are dropping and you don't hear it as you're out for your run and you can maybe add a little bit of your extra fallness to those pictures. But I am. I do have to admit, this is my favorite time. I do like the fall back, even though it affects my running. I do like a little bit of brighter in the morning because, even though I don't run in the morning, we are an early riser family. But as a whole it does. It does make everything a little bit easier. And the non running world I will say, yeah, I don't know.

Speaker 2:

I love, I truly honestly love it, like I really think it's a great time of year.

Speaker 2:

I think that when we try to quit fighting it in terms of wanting it to be like summer, where we have light until eight or nine and we just lean into, this is going to be a bit of a darker time, a bit of a more quiet time, and we start to look at different ways of either again employing that indoor activities with a treadmill and or ellipticals Maybe it's a great time to cross train if you're finishing up with those fall gold races and getting into the gym and doing some strength training or just making it a time where you get to be a bit more family focused, more introspective, you get to kind of sit around and chit chat or go for more family walks to keep you safe in those early evenings.

Speaker 2:

So I think it's a great time of year, but I also think that it could be a confusing time of year, for how, like, what do I wear? Not to sound like, it's always confusing, but truly there are lots of days all over that you may start the day where it's like in the thirties or twenties not down here, but still thirties or twenties, and then by midday it's already warmed up or it's become slushing, you're like. So how do I dress for success for this time of year? With my athletic wear, and that's where we're going to say it's all about those layers. So what are you layering up, coach?

Speaker 1:

So again the layering up. In Florida I usually just wear sleeves, as I'm sitting here in a tank top currently.

Speaker 2:

So our layering is very similar to the rest of the world layering because we get cold easier.

Speaker 1:

That is true. I usually, during the non cold snap days, I just have a short sleeve shirt and I do have a running jacket. That's actually a rain jacket, but it's light enough for me, especially here, where it does tend to warm up very quickly throughout the day. Very rarely do we stay cold all the way through, so it just go ahead and gives that little extra layer keeping that body heat in a smidge more, and then is easy to shed off as I warm up in my run and either pull around my waist or, if you have a fancy shmancy jacket like me, it actually tucks into itself, which is a feature that should not be overlooked. When getting a small jacket for running, you really want to try to find one that sucks into itself and zips up. It makes it a whole lot easier.

Speaker 2:

I think that sounds super inspector gadget like and super awesome, which I also think another super inspector gadget kind of really cool thing is. And we've already touched on it with the safety issue, but we're going to touch on it again. When you're thinking of those layers, this is a beautiful time of be thinking of those layers, with that running visibly reflective. So we're going to also say that we love Brooks around here. We're both big Brooks folks and they have an entire line that is literally just for running as visibly as possible. So, from some thermal types which it may still be a little that might be a little too warm for this time of year for most folks, I would probably wear them, but most folks might not need them this time of year yet.

Speaker 2:

But to that thermal hoodie, to running vest, because vest are a great way of layering for folks that maybe don't necessarily want to have tons of, like, long sleeves but they still want to keep those internal organs kind of warm, because that's where a lot of our heat does need to escapes from our head and like our internal organs staying warm. That's really what's most important. So, yes, we're going to have you guys check those out. I will say this is yet again where I have to give a big shout out to guys Like I feel like they have such cool clothes, like I think they're run visible five inch short, where it has kind of like a bike short and then like a comfy, like short. On the outside looks like super amazing and I would totally wear those.

Speaker 1:

They do make them for women as well, and that was actually what I said. Next, it creates an extra little bit of layer, but not an extra bunch of weight, which again it may not seem like it's going to be effective, but it does help just that little bit more with a keeping that heat in. And again, I'm going to talk about some lightweight pairs of gloves. To keep your extremities a little bit warmer is a great way to do that. They have so many now that you can still do your phone through it, because it has those special little talk about inspector gadget to where the fingertips are still compatible with your touchscreen. And also a hat whether that's a beanie for you or even sprints, actually has a really cool neon reflective hat. That's a unisex fit and it's super bright, super obnoxious, so it does my safety heart well. But also, again, we lose a lot of heat through our head.

Speaker 2:

So by putting a cap on it, literally, but no cap, no cap, no lie.

Speaker 1:

Are also great ways one to stay visible and also to keep a little bit more of that warmth in. And it's still sunny, it's still bright. We're still going to have to, like you said, protect that Let the sun shine in. Let the sun shine in.

Speaker 2:

Oh my gosh, I cannot resist. I can't wait to send you this song. So, basically, though, when it comes to the layering, it is important to think of the three different layers, almost like an Oreo cookie, but better and you're going to think of your base layer, as coaches already talked about, a little bit more snug fitting for that base layer, making sure that it does wick away the sweat, because, no matter how cold it gets, your body is still going to generate some heat and it's still going to have a bit of sweat, but you don't want it sitting on your skin, because that will, unfortunately, lower your body temperature, cause a whole bunch of other issues like potential hypothermia. So we want to make sure that it's wicking that away. Your mid layer is going to be where it's a little bit more insulating. That's where that vest might come into play, or maybe um well, basically a vest, or those long sleeve tanks or teas.

Speaker 1:

Yeah, basically so many fun.

Speaker 2:

So that's, that's a layer that coaches talking about Keep you a little toasty. And then super important is that outer layer being water resistant or waterproof to help protect from some of those maybe not so sunny days and a little bit of this, especially whether that some folks get this time of year as well.

Speaker 1:

I have another hack because, if you are like me, I don't love a lot of layers. I understand the science, I understand the benefits, but it doesn't mean that it doesn't mean I have to like them. So if you don't want to have a full jacket, another really good option could be arm sleeves. You see them on a lot of elites, but it's not just for them. Plus, they have really, really cute ones. I'm looking what run right now that has donuts on them. Hola, brunch style.

Speaker 2:

Are you not team sweet? I feel like you should run team sweet with your affinity for donuts or just like the way donuts looking. You don't like the way they taste.

Speaker 1:

I mean, I don't mind the way a donut tastes, but I definitely like the way they look better. Um, but yeah, you can do arm sleeves. They have reflective ones, they have really cute ones and it's a great way to again have a little bit of coverage. Keep that chill out of the air. Yep, also again because we cannot sleep on the great episode we had with Nikki. It's still sunny out. We need sunscreen just because it's not hot and sweaty summer and the rays of sun are like coming down on you and frying you like an egg or bacon. Team savory, thank you very much. You still need coverage from the sun, so if you are going to have your skin exposed, make sure you are lathering on that sunscreen. But again, these arm sleeves, a lot of them do have SPF protection in them, so maybe that is a good option for you if you don't want a full jacket coverage, but you still need a little something extra.

Speaker 2:

Yes, I'm so done with all that. I so agree as well with those compression sleeves in it for folks that may be trained in the hot weather and are heading up to those chillier weather for race days. This is also great to remind you that having those sleeves may be exactly the perfectness that you may need. Coach, I think you've already touched on it. You've already started to talk about food, so we're definitely let's talk about those recipes that were shared in the newsletter that we're going to share with folks here as well, because this is also a time of year where, even though we're talking about all of the amazingness of potentially resetting and being able to get up a little bit earlier with a little bit of ease, let's be honest mornings can still be a bit of a like rushing around fast and you're trying to figure out how to make things happen. So that's where, on Team Suite, we're going to hone on in with some nice comforting kind of food.

Speaker 2:

A little bit of that warm apple oatmeal recipe that was shared. I am loving this. This is actually one of my favorite recipes that I utilize and I actually am going. While it wasn't in the official recipe, I also add in egg whites into my warm apple oatmeal because it tastes like nothing. I don't taste the egg white, but it helps to pump up that protein. I'll pass on that one. You wouldn't taste it. I could make it girl, you wouldn't even know yeah.

Speaker 1:

And that doesn't yell stranger danger on all of my Spidey senses.

Speaker 2:

Put enough cinnamon on it and you're fine Brown sugar and cinnamon. You won't even taste that extra protein.

Speaker 1:

See, this one isn't going to be as much of a grab and go when you make it initially, but they do stay good about two days and I'm going to make some baked butternut squash fritters, because I love some butternut squash I too.

Speaker 1:

It is one of my favorite vegetables and I feel like these fritters are kind of like a play on latke, which again we're getting into the Hanukkah season. So I'll be, I'll be getting down with some latke, lots of latke. But these butternut squash fritters are really really super easy to make. They're actually not fried, they are in the oven, which again kind of gives a little bit of set and forget it. And I'm going to share a tip, because butternut squash always, I feel like, really scares people and it's, I mean, it's a big vegetable, I get it, but you want to pick a butternut squash with a big neck? You don't really.

Speaker 1:

It's not about the big bulbs here, folks. The big bulbs do have some decent meat in them, but it's harder to get to To wear the neck of the butternut squash. You peel, you cut, you dice, you done, and you can use a spiralizer to get these butternut squash shreds. You can just go ahead and use an old fashioned shredder. There's a bunch of different ways, but these I mean, I'm like salivating and they have eggs in it, so it's right up your alley, I yeah, I totally do agree.

Speaker 2:

Again, anytime that we could boost up that protein is helpful, and I love butternut squash. I actually love a lot of the fall harvest, hardier vegetables, so incorporating them all the way around. So, friends, with that said, we want to wish you a very, very happy daylight, saving time, and that you have tons of fun when you tackle those runs, whether morning, midday or in the evenings, which, of course, brings this to the end of this episode. Do not forget to share your selfies and let us know where you're running during this fall festival, fun weather and we want to give you a big high five If you were running with us.

Speaker 2:

We want to make sure that you rehydrate and refuel with those branched plastic favorites and, while you're recovering and resetting for your next run, we'd appreciate if you take the time to head on over to time for bruntime, spotify or Apple, wherever you listen to your podcast and be like hey world, this podcast is the bee's knees. You definitely need to check it out. If you put that in your actual review, I'm definitely going to send you a little brunch gift. With that said, friends, use hashtag TF brunch when you're sharing those selfies so that we can make sure to find you and share it on our social media channels. Don't forget to come back and check out our quick bites additions. It's on Wednesday. We'll be here again for time for brunch next Friday, so we're going to see you again when it's time for brunch. We're going to keep serving up more miles with a side of daylight saving smiles.

People on this episode

Head Shot

Christine Hetzel

Host