Prepare for Autumn Training

Autumn is finally here!  Earth smells and sounds different around this time and brings with it a renewed energy after a long, hot summer.  

As the days grow colder and shorter, it can be the perfect time to refresh your exercise routine(s). Cooler weather can definitely make a morning walk much more comfortable and fresh, prompting a longer walk or even a longer gym session. It can also mean adjusting how you prepare, train and recover. 

Whether you are a runner, cyclist or gym-goer, getting the most out of your workout may involve more than just showing up and going for it. A proper warm up, gradual routine building, eating well and allowing time for recovery all contribute to your exercise approach. 

Now you don't need to go off and do a complete overhaul of your routine. A few adjustments here and there can help you approach autumn training with consistency and greater confidence. 

Build your Autumn Training Routine Gradually

After summer holidays, a change in schedule or a period of less frequent exercise, it can be tempting to pick up strong where you left off. But your current tolerance for exercise may have changed over the summer even if it still feels familiar to you. 

Rather than just jumping right in and increasing the weight you train with, your running speed or distance take a moment to reset.  Consider how often you have been exercising and how you feel during and after each session, is it easier or harder, and then adjust from there. 

For runners, this may mean starting with a shorter route before adding more distance. Cycling? Start with more manageable rides before taking on a longer route or hillier terrain.  In the gym? Returning to familiar exercises with lighter weights can provide an opportunity to reassess technique and effort. Increase the demands gradually as your fitness develops. 

Make Your Warm-up a Part of Every Workout

With the cooler weather, taking a little more time to warm up can be very worthwhile. Starting at full throttle may feel uncomfortable, specifically if you sit for much of the day or are coming back to activity after a break from it. 

A warm-up will gradually increase your activity level and prepares you for movements involved in your workout.  The warm-up should be appropriate to the exercise you intend to do, rather than a fixed sequence that everyone follows. 

Runners: start with a few minutes of brisk walking or easy jogging. Follow that with comfortable, controlled movements that prepare you for running. 

Cyclists:  Easy pedalling to start and then gradually increase your efforts. If you find the cold uncomfortable a headband or suitable hat may help to keep your ears warm. 

Gym Goers: Start off with light cardio and movements suitable to your session.  Is it leg day?  You might include some calf raises, banded squats or the 'world's greatest stretch' depending on your experience and mobility.   Lifting weights?  Begin with lighter weights before moving on to your planned working loads. 

Your warm-up does not need to be complicated.  The goal is to transition gradually from rest to exercise by giving yourself time to assess how your body feels before increasing the intensity. 

Adapt Your Training to Autumn Conditions 

Autumn brings its own challenges - rain, muddy paths, wet leaves and shorter days and these can all change the conditions in which you exercise even if your training goals are the same. 

For outdoor activities, a little bit of planning can make your routine more manageable. 

• Dress for changing temperatures: I know it sounds basic, but if you are anything like me, you just head out the door without looking at the weather and then have to turn back once you are in to it, to get something warmer on.  Several lightweight layers can be easier to adjust than one heavy layer. 
• Pay attention to visibility: As the days get shorter, reflective details on workout clothing and suitable lighting can help you remain visible whether running on park paths or road. 
• Choose your route carefully: Wet paths, leaves, and muddy surfaces may be slippery. Allow yourself more time and adjust your pace to the conditions.  Also choose footwear appropriate to the terrain. 
• Keep hydration in mind: You may feel less thirsty as it gets chillier outside, but your need for fluids do not change. Make drinking water a part of your routine, and adapt intake to the duration and intensity of your activity and the conditions. 
• Have a back-up plan: Some days you may not be able to enjoy physical activity outdoors due to inclement weather.  Switch to an indoor session instead, be it cycling, using a treadmill or indoor swimming. 

Give Strength and Mobility a Place in Your Routine

While running and cycling help develop endurance, gym-based resistance training can help build and maintain muscle strength. Combining different forms of exercise helps provide a more rounded approach to your physical activity. 

As we age, strength training tends to be more important for overall wellbeing and mobility, with benefits extending beyond the gym.  Runners rely on their muscles to power the movement of repeated strides,  while cyclists use strength to support pedalling and maintain their position on the bike (I can feel the burn just thinking about it). Even everyday activities place demands on muscles that support movement and stability. 

Mobility work can complement these activities by helping you move through the ranges of motion required for each exercise. Examples include ankle mobility exercises, controlled hip movements or comfortable dynamic movements before a session. 

Remember, more is not always better. Choose a pace that suits your current ability and increase the demands gradually as your confidence and fitness level develop. Injuries can happen during exercise. Do not push through pain, take it seriously and seek professional advice when appropriate. 

Plan Your Training Around Your Week

A successful routine is one that you will be able to maintain. Rather than haphazardly fitting in your exercise whenever you can, think about how your sessions can work together to help you train consistently, indoors or outdoors. 

Preparing for autumn training does not require a major effort or an entirely new approach. Focus on the fundamentals: build up the routine gradually, remember to warm up before exercising, and adapt to the changing conditions.

Whether your goal is to return to regular running, enjoy longer weekend rides or going to the gym consistently, small, sustainable habits can help you approach this season with a clear plan. 

This article is for informational purposes only and is not intended as medical advise. Always consider your individual fitness level and consult a qualified healthcare professional before starting a new exercise programme if you have any health concerns.