5 tips to stay motivated to run in the fall

Temperatures are dropping, the days are getting shorter… and so is motivation? No wonder. When daylight is scarce and wind or rain joins the party, it becomes harder to lace up your running or trail running shoes with the same enthusiasm as in summer.

So, how do you stay motivated to run despite the gloomy weather?
Here are 5 simple and effective tips to stay on track during the fall leaf season.

Try the athletics track

For one of your weekly workouts, try the running track. It's the perfect setting for interval training or threshold work: 8 x 400m, 5 x 800m, or 3 x 2000m, for example. The consistent 400m laps help you stay focused and complete your session without worrying about the course. And if the track is lit, you can train safely, even after dark.

Find a runner or a group of runners

Transform one of your weekly runs, such as your recovery run in zone 2, into a time to connect with another runner or a small group of runners of a similar ability. There are two main advantages to running in a small group during recovery runs. First, at a slower pace, you can still talk and chat, making the run more engaging. Second, planning a run with one or more other runners creates a sense of commitment and generally prevents you from postponing or canceling the run if your motivation is low.

Run on a treadmill

Another option for a workout in the middle of autumn is to run on a treadmill at the gym. Ideally, you can take advantage of this time to listen to an audiobook or podcast, or watch a movie or video series. It's not easy for interval or threshold training, but it's perfectly doable for Zone 2 sessions or even a long run. The advantage of running on a treadmill indoors is that you can stay dry and sheltered throughout your session. Indoor workouts can also be done early in the morning, during your lunch break, or at the end of the day. If you're listening to one of your favorite podcasts or watching a captivating film, the session will practically fly by. Just remember to stay focused and attentive on the treadmill!

Release the pressure a little

If you don't have any races scheduled before next season, take advantage of autumn to run without any pressure. The goal: to maintain your fitness, not to break any records.
Reduce the intensity or frequency of your training sessions, and perhaps even replace one session with another activity: swimming, cycling, or rowing. This temporary break will help you return motivated and refreshed for the new season.

Change the training schedule

If you usually run very early, try shifting your sessions to when the light and temperature are more favorable.
Running in the cold and dark requires extra motivation, which you might already lack due to the conditions. It's not always easy juggling work and personal commitments, but a small adjustment can make your workouts much more enjoyable.

Autumn can test your motivation, but with a few adjustments, it can become an ideal season to maintain your fitness, vary your workouts, and prepare for what's to come. With just a few weeks or months left before the end of the year, stay consistent, don't put pressure on yourself, and even consider taking a short break of one or two weeks at the end of the year. You'll then be ready to tackle new challenges as you enter the new season.