10 PRACTICAL TIPS FOR KEEPING PLAYING OUTDOOR SPORTS (EVEN WHEN THE DAYS GET SHORTER)

Autumn is a transitional season: shorter days, unpredictable temperatures, wet ground and often a dip in motivation. Yet, it is one of the best times of the year to continue training outdoors: the air is cooler, the foliage is spectacular and sessions feel more refreshing.

Here are 10 practical tips to harness the potential of late autumn without interrupting your outdoor activities.

1. Choose “Smart” Time Slots Natural light is a valuable asset. The best hours for training are late morning and early afternoon, when the temperature is more stable and visibility is better. If you train at dawn or dusk, stick to familiar and well-lit routes.

2. Reduce Distance… Increase Quality When the weather is cooler, it is not necessary to do very long outings: focus on shorter but more specific sessions.

3. Work on Technique Autumn is the ideal time to focus on details. Running posture, foot placement on wet ground and coordination and agility over leaves and roots are some areas to concentrate on.

4. Warm Up for Longer With cool air and stiffer muscles, you need an extra 5–8 minutes of warm-up. Examples of exercises:

   • Light skipping

   • Joint mobility

   • Calf raises and hip openers

   • Brisk walking before starting to run

5. Train with Weekly, Not Daily, Goals In autumn, due to the unpredictable weather, it is more sustainable to plan training using weekly macro-goals (e.g., 3 total outings, a certain volume or type of work) rather than aiming for a rigid daily routine.

6. Prioritise the Right Terrain Wet leaves, mud, damp rocks: choose safe routes, preferably well-worn trails or compact dirt roads. Avoid technical descents on rainy days: the risk of slipping increases by 30–40%.

7. Use Breathing to Manage Pace Autumn air is cool but not freezing: perfect for working on your breathing. Try this trick:

   • Inhale for 3 steps

   • Exhale for 2 steps. This helps you find rhythm, stability and better control during moderate-intensity efforts.

8. Integrate One Strength Session Per Week 20 minutes is enough. Working on your glutes, core and stabiliser muscles allows you to better handle uneven terrain and prevent injuries typical of the cold season.

9. Post-Workout Care After a cool-weather session:

   • 3–5 minutes of dynamic stretching

   • Return to warm environments gradually

   • Immediately rehydrate and refuel with some carbohydrates (bananas, dried fruit, soft bars). Managing the post-workout phase is crucial for avoiding muscle soreness caused by low temperatures.

10. Turn Training into a Ritual An autumn playlist, a route you love, a scenic spot: in this season, training also becomes a sensory experience. If you “ritualise” the outing, maintaining consistency will be simpler and more enjoyable.