🍂 Running Safe This Fall: A Doctor of Physical Therapy’s Tips for Wisconsin Runners
Fall in Wisconsin is one of the most beautiful times of the year to run — crisp mornings, colorful trails, and cooler temps that make long miles feel a little easier. But with those seasonal changes come new challenges for runners, from unpredictable weather patterns to slippery terrain and increased injury risks.
As Doctors of Physical Therapy who work with runners of all ages and abilities, our goal at Living Well Physical Therapy & Performance is to keep you running strong, safe, and injury-free — not just this season, but for life. Whether you’re training for a fall race, logging miles for fun, or returning from an injury, here’s what we want every Wisconsin runner to know about staying safe this fall:
🏃♂️ 1. Warm Up Longer (Yes, Even When You Feel “Ready”)
Cooler air can make muscles feel tighter and more prone to strain. A proper dynamic warm-up is essential before you hit the road or trail — especially if you’re running early in the morning or after a long day at work.
Focus on movements that raise your heart rate and mimic running mechanics, like:
Leg swings (forward/backward and side-to-side)
Glute activation drills (like band walks)
A 5-10 minute dynamic warm-up can drastically reduce the risk of muscle strains and joint stress once you start your run.
🥶 2. Layer Smart — and Don’t Skip the Reflective Gear
Fall weather in Wisconsin can swing from 70° and sunny to 35° and windy in a single week. Dressing in layers lets you adjust quickly as you warm up or conditions change.
Pro tip:
Start slightly cool — if you’re warm at the start line, you’ll likely overheat mid-run.
Choose moisture-wicking base layers to keep sweat off your skin.
Add a lightweight, wind-resistant outer layer for blustery days.
And with shorter daylight hours, many fall runs happen in low light. Reflective gear, bright colors, and headlamps aren’t optional — they’re essential for visibility and safety.
🍁 3. Watch Your Step: Fall Terrain Is Tricky
Fallen leaves might look pretty, but they can hide uneven terrain, rocks, or slick patches underneath. Combine that with early morning frost or post-rain moisture, and footing can become a real hazard.
What to do:
Shorten your stride slightly and increase cadence on slippery surfaces for better control.
Scan 5–10 feet ahead to anticipate changes in terrain.
Consider trail-specific shoes if most of your fall miles are on leaf-covered paths.
💧 4. Don’t Forget to Hydrate
Cooler weather tricks many runners into thinking they don’t need as much water — but dehydration is still a risk, especially on longer runs. Your body still sweats (even if you don’t feel it as much), and fall air can be drier than you realize.
Aim to hydrate before, during, and after your run. Adding electrolytes to your water — especially on longer runs — can help maintain performance and reduce cramping.
🦵 5. Build Strength & Mobility to Prevent Injury
As mileage ramps up for fall races, so does injury risk — especially to the knees, hips, and low back. Incorporating strength and mobility work 2-3 times per week can make a huge difference in durability and performance.
Key areas to focus on:
Hip strength and stability – to control pelvic motion and reduce knee stress.
Core strength – to support efficient running mechanics.
Ankle and calf mobility – for better ground contact and propulsion.
Our clinical strength & conditioning programs and gait analysis services at Living Well PT are designed specifically to address these needs and keep you logging pain-free miles all season long.
🏆 Bonus Tip: Listen to Your Body
Skipping a warm-up is one of the most common mistakes we see hikers make. Cold muscles and stiff joints are more prone to injury, especially when you start climbing or navigating tough terrain.
Quick 5-minute trail warm-up:
Leg swings (front/back and side-to-side)
Bodyweight squats
Hip circles
Calf raises
Light walking with increasing pace
💡 Final Thoughts
Running in the Wisconsin fall is one of the best ways to soak up the season — and with a little extra planning, you can do it safely and confidently. At Living Well Physical Therapy & Performance, our mission is to keep active people active by optimizing recovery, performance, and injury prevention — so you can keep doing what you love for years to come.
If you’re dealing with nagging pain, want a gait analysis, or need a personalized strength and mobility plan to support your running, our team is here to help. 🍁👟
