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August 28, 2025
Lena Sämann
Autumn doesn't have to mean the end of your outdoor training. With the right preparation and adapted exercises, you can train effectively outdoors even in wind, rain, and dropping temperatures, and keep your fitness at a high level.
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When the days get shorter and the thermometer drops, many sports enthusiasts move their training indoors. However, autumn, with its changeable weather conditions, offers unique opportunities for effective and varied outdoor training. With the right strategy and equipment, you can not only train outdoors in any weather but also benefit from the special challenges of the cooler season.
Exercising in the fresh air has advantages at any time of year, but in autumn additional positive aspects come into play. The cooler temperatures make intense workouts easier because the body doesn't overheat as much. At the same time, confronting various weather conditions strengthens the immune system and improves the body's adaptability.
Studies show that regular exercise in cooler temperatures increases calorie consumption because the body has to expend additional energy for heat regulation. Moreover, natural light, even on cloudy days, promotes vitamin D synthesis and helps combat autumn depression.
The key to successful fall training lies in the right clothing. The proven onion principle allows you to respond flexibly to temperature fluctuations:
Base layer: Moisture-wicking functional underwear made of merino wool or synthetic materials keeps the skin dry and warm.
Insulating layer: Depending on the temperature, thin fleece sweaters or softshell jackets that store heat but remain breathable are suitable.
Outer layer: A wind and waterproof jacket protects against the elements but should offer sufficient ventilation options.
Reflective elements are indispensable for safety in the dark season. Waterproof shoes with a good profile prevent slipping on wet leaves or muddy paths. Gloves and hats should also be moisture-wicking, as a lot of body heat is lost through the head and hands.
At colder temperatures, the body needs more time to reach operating temperature. A thorough warm-up program of at least 10-15 minutes is therefore essential. Start with light movements while standing and gradually increase the intensity.
Dynamic stretching exercises such as arm circles, leg swings, and torso rotations optimally prepare the muscles for the strain. Avoid static stretching in the cold, as this can increase the risk of injury.
Autumn offers numerous natural training tools. Fallen branches can serve as a barbell substitute, tree trunks are suitable for squats with additional weight, and park benches allow for a variety of exercises for the upper and lower body.
Use hills and inclines for intense interval training. Running uphill activates more muscle groups than training on flat ground and burns significantly more calories.
In the rain: Focus on sheltered areas such as underpasses or covered schoolyards. Isometric exercises like planks or wall sits are ideal as they require little space and are still highly effective.
In the wind: Use the resistance of the wind as an additional training partner. Sprints against the wind significantly intensify endurance training.
During the first sub-zero temperatures: Shorten the breaks between exercises and keep moving constantly to maintain body temperature.
The early onset of darkness requires special precautions. Reflective clothing, LED lights, or headlamps are not only recommended but essential when training at dusk or in fog.
Inform friends or family about your training route and planned duration. When on unfamiliar routes, always carry a phone with GPS functionality.
Adequate hydration is important even in colder temperatures. Although fluid requirements decrease compared to summer, yet the body loses fluid through the respiratory tract and increased sweating under multiple layers of clothing.
Warm drinks before and after workouts support body temperature regulation. A light snack with carbohydrates 30-60 minutes prior to training provides the necessary energy for intense sessions.
Adjust your training goals to changing conditions. Instead of focusing on speed records, aim for consistency and regularity. Three to four moderate training sessions per week are better than sporadic intense sessions.
Joint training greatly increases motivation and makes training safer. Join local running groups or regularly schedule with training partners. The social aspect helps not to skip even on uncomfortable days.
Develop a personal reward system for achieved training goals. This can be a relaxing sauna session after a hard week or a new piece of equipment for particularly consistent training.
Burpees with jacket change: Perform regular burpees, but put on or take off a training jacket after each repetition. This simulates realistic situations and trains coordination.
Tree hugs: Use a stable tree for isometric push exercises. This exercise trains the entire core and is easy on the joints.
Leaf pile jumps: If available, use leaf piles for plyometric exercises. It's fun and trains jumping power as well as balance.
Weather pyramid: Start with 1 minute of intense training, then 30-second rest. Increase to 2, then 3 minutes and work your way back. Intensity depends on the weather – the worse the weather, the shorter the intervals.
Orientation intervals: Use prominent landmarks in the area (trees, streetlights) as start and end points for sprints. This makes the training varied and location-based.
Immediately change clothes after training to avoid cooling down. Warm, dry clothes should already be ready. A hot shower or warm bath supports muscle recovery and prevents tension.
Plan recovery days consciously, especially if you train regularly in bad weather. The body requires more recovery when constantly faced with changing temperatures and weather conditions.
Stretch after training in a warm environment and use relaxation techniques such as progressive muscle relaxation or meditation to reduce stress.
Outdoor training in autumn is much more than just an alternative to the gym – it is an enrichment for any fitness plan. The challenges of the weather make you not only physically but also mentally stronger. With the right preparation, adapted equipment, and a positive attitude, you can turn the supposedly uncomfortable season into your personal fitness peak season.
Start gradually, listen to your body, and do not be discouraged by bad weather. Every training session in the fresh air not only strengthens your muscles but also your immune system and your resilience against the challenges of the colder months.
Autumn is waiting to be conquered by you – pack the right clothes and take the first step outside!
