Autumn Training Tips

Conker your goals: What squirrels can teach us about autumn training


Seasonal scenery

Autumn is a fantastic time of year to run or cycle outside.  If you don’t live near a park or any trails, it’s a perfect time to visit some for a run.  In contrast to our high tech world of screens, you get to feel like you’re enjoying nature, as you see the leaves change colour and have to dodge squirrels scurrying under your feet carrying chestnuts to bury away. (A  bit of dodging and weaving is good training for your stabilising muscles too!)

Habit forming

Building a training routine in autumn will help you stick with it when winter comes, bringing colder and darker conditions.  You’ll be able to draw on your strong autumn base (banking those stored chestnuts!) and stick with the routine you’ve made, instead of hibernating and making plans for getting out when it’s better weather in spring.

Goal groundwork

Autumn is a great time to build your base. .  Whether you’re thinking of starting running or cycling simply to get fit, or even planning to run a spring marathon or cycle a sportive, autumn is a great time to start slow and build your foundations.

Work backwards from your end goal and decide what your best autumn plan is.  It could be:

  • Buying running shoes and building up a run / walk routine with the aim of being able to increase in the new year up to training for an event.
  • Completing a 5k or other distance
  • Getting used to cycling by using the bike for short trips and errands
  • All about exploring – there are lots of great trail races and cross-country events which literally immerse you in autumn mud and leaves, and build your strength and stamina.
  • Improving your basic strength and flexibility so that you can run or cycle more efficiently (what I’m working on this autumn).

Goal planning

A lot of large spring and summer events open for registration in autumn. You’ve got time to get ready with your autumn base, so why not enter and make the goal real?


My headtorch and gloves always signal that the early mornings have become more autumnal.  It’s back to wearing more high viz kit when it’s darker, and needing lights on my bike.

Although I wear multifunctional headwear all year round, I start to wear it round my neck a bit more which really helps you feel a bit warmer without having to wear more layers.  If it’s rainy, I turn it into a cap just to feel a bit protected, and if it’s particularly cold I wear it over my nose.  This goes for under the helmet too.  Check out my running design multifunctional headwear, including ways to wear it.


The squirrel knows winter is coming and prepares itself – are you?..

AOYS Autumn get outside

About Art Of Your Success

Sarah is the athlete and artist behind Art Of Your Success. She is a marathon runner with a PB of 3:00:04, and a few silly Guinness world records. She also loves cycling, and has biked the whole Tour de France route. Sarah enjoys using her experience to share as training tips, and also to make into stylish designs for you to use and enjoy.

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2 thoughts on “Autumn Training Tips

  • Rebecca Stonehill

    Great blog! Believe it or not, I am running, the LAST person on the planet you’d expect!! Anyway, building up to a 5k. Can’t say I’m enjoying it really…but am enjoying the feeling afterwards and I know it’ll get better if I stick with it 🙂 Always miss autumn when I’m in Kenya! xx

    • Art Of Your Success Post author

      Fantastic to hear! I didn’t initially always enjoy the running, but did enjoy the feeling after. You’ll probably find you enjoy it more as you & your body get more used to it. Keep me posted how you get on & please ask any Qs at all!