Benefits of running in autumn: Why it's the perfect time to start or continue training

With the arrival of autumn, the conditions for outdoor sports change, but this does not mean that running should be put on hibernation. On the contrary – running in autumn has many benefits that will not only keep you in shape, but also improve your overall health and mood. Why should you use this period to train or even start your running career?

1. Cooler weather reduces the risk of overheating and improves performance

After the summer months, when temperatures reached high values ​​and runners often faced overheating and heat exhaustion, comes the refreshing autumn. Lower temperatures are ideal for improving running performance. The body does not have to cool down as intensively, which means you can maintain a higher pace for longer without feeling extreme fatigue.

Running in the heat often requires more hydration breaks and an overall slower pace to avoid overheating. However, fall weather allows you to run more smoothly and feel lighter, which can have a positive effect on your running times and distances.

2. Colorful nature and beautiful scenery add energy

One of the biggest advantages of autumn running is the surrounding nature. Parks, forests, meadows and the outskirts of cities are full of colors in this season. Orange, yellow and red leaves create a beautiful background for your workouts. Running in such an environment is not only a physical activity, but also a mental rest. Nature has the ability to reduce stress and improve mood, which makes autumn workouts even more enjoyable.

If you are a runner who likes to run in nature, autumn will give you a unique opportunity to enjoy beautiful scenery. Many of the running routes you know can completely change their appearance during this period, which will give you new motivation.

3. Better conditions for breathing

During the summer, high temperatures and high humidity can cause breathing difficulties, leading to faster fatigue and lower performance. The autumn air is refreshing, cool and drier, which is perfect for running. Breathing becomes easier and runners often report feeling like they have more energy during their workout.

Cooler air stimulates the respiratory system, opens the lungs and improves the capacity to receive oxygen. This can help you run faster and more efficiently, without the chest heaviness common on hot summer days.

4. Strengthening immunity

Running in the fresh air during autumn also has a positive effect on the immune system. Regular movement in the air helps improve blood circulation and supports the body's defenses, thereby reducing the risk of seasonal diseases such as colds and flu. A healthy and active body has a better ability to fight bacteria and viruses.

Although the weather can sometimes be unfavorable, the cold, rainy days are a challenge to help you toughen up. By gradually exposing yourself to different conditions, you increase your resistance to temperature fluctuations, which can lead to better health throughout the season.

5. Perfect time to build basic fitness

For those who run competitively or plan to run in the winter or spring months, fall is an ideal time to build basic fitness. Cooler temperatures allow you to extend your training sessions and work on improving your endurance without suffering the effects of the heat. Basic fitness is important for improving overall running form and preparing for more intensive training during winter or spring.

Right now is the time to commit to longer, slower runs that build endurance. The autumn months provide an ideal space for systematically increasing kilometers and creating a strong physical base on which you can build during more demanding training.

6. Motivation for winter races and challenges

If you are preparing for a winter or spring race, autumn is an important time for preparation. For many races, such as winter marathons or half marathons, it is important to have a good training base. The autumn months are crucial for increasing endurance and improving your form, which will help you achieve better results in races.

Motivation during the fall is also important in order to create a habit of regular training that you can maintain even during the winter months. If you already create a solid running routine in the fall, it will be easier for you to maintain it even during the colder and darker winter days.

7. Autumn is a time for diverse runs.

After the summer season, when runners often focus on racing and speed training, fall is the perfect time to experiment with different types of running. Cross-country runs, trail routes or running in varied terrain offer new challenges and diversity that will liven up your running routine.

Autumn is a great time for discovering new routes, forest roads and less frequented places. You can also try interval training or hill running, which will improve your strength and endurance. This type of training will help you prepare for the more demanding winter months, when the conditions are often even tougher.