Autumn Fitness 2023: The Best Sports
2 min read
Many people quit exercising in autumn. Few know this: autumn is the best training season of the year. Cooler temperatures allow for higher intensities, golden forests turn every trail run into an experience, and the running season with its autumn marathons is just getting started.
Key Takeaways
- Cooler temperatures = better performance: Optimal running temperature is 8–12 °C – autumn is perfect.
- Trail running peak season: Dry trails, colorful forests, less heat stress – October and November are the best months for trail running.
- Strength training as autumn focus: Build the foundation for winter sports season – leg and core strength.
- Mountain biking in autumn: Technical trails are drier and faster than in summer; autumn leaves make corners slippery – ride with caution.
- Indoor backup plan: For rainy days: swimming, climbing gym, gym as alternatives.
Trail running in autumn: The underestimated pleasure
Trail running in autumn is different from summer: less sweat, better visibility (as leaves fall), vibrant scenery, and pleasant coolness. The body can sustain higher intensities than at 30 °C, and recovery is faster. Many runners achieve their best times in October and November.
Autumn gear: Running jacket with DWR coating (no heavy rain jacket), running gloves from 10 °C, headlamp for early dark evenings. Trail shoes with grip for wet leaves (slippery!) and muddy sections.
Building strength for the winter sports season
If you plan skiing, snowboarding, or cross-country skiing in winter, use autumn to build your strength base. Key muscle groups for winter sports: quadriceps (squats, leg press), glutes (hip thrusts, deadlifts), core (plank variations), balance (single-leg exercises).
A solid autumn strength plan: 3x per week, focus on compound movements (squats, deadlifts, lunges), 3–4 sets of 8–10 reps. After 8 weeks, you’ll be physically prepared for the winter sports season.
MTB in autumn: technology and safety
Mountain biking in autumn is technically more demanding than in summer: wet leaves on trails are slipperier than wet ground, and lighting conditions change rapidly. With modern trail tyres (wide tread, lower pressure) and lights (at least 600 lumens), MTB remains manageable even in autumn.
Autumn tyre pressure: 1–2 PSI lower than in summer for extra grip. Riding technique: brake more firmly before corners on leafy trails, avoid sudden braking or steering inputs. Helmets with chin protection are recommended on technical trails.
Frequently Asked Questions
Is running in autumn weather harmful?
No. Cooler air is actually gentler on the airways than dry summer heat. At temperatures above 0 °C there is no health risk. Important: keep your head and hands warm (major heat loss occurs through extremities) and warm up gradually.
What running shoes do I need for autumn trail running?
Trail-running shoes with tread (at least 4 mm lugs), waterproof GTX models for frequent rainy days, or simpler trail shoes for short outings. Brands: Salomon, Brooks, Hoka, Adidas Terrex – all offer solid autumn trail models.
How do I avoid autumn motivation slumps?
Set concrete goals (sign up for an autumn marathon), find a training group or partner, and build in rewards for completed sessions. Cold, dark weather can feel like a mental hurdle – but anyone who still heads out is always glad they did afterwards.
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Source of header image: Pexels / Наталья Севрук