Autumn has plenty going for it, from the colourful leaves to those first properly cosy jumper days.
However, if you’ve noticed working out feels harder than usual once the clocks change, you’re far from alone. Research has consistently pointed to a dip in motivation around this time of year, often put down to shorter days, seasonal low mood, or simply grim weather. Despite that, experts say autumn is actually one of the best times to pick up running specifically.
Plenty of people struggle with motivation this time of year.
A 2022 study from fitness company Peloton found that “autumn apathy” affects a significant number of people in the UK. Only 2% of respondents named October and November as their least favourite time to exercise, compared to 27% who felt most motivated during spring instead.
That’s a shame, since moving more and getting outside for natural light can help ease some symptoms of seasonal low mood. While any form of exercise offers real benefits, running specifically may actually be easier to pick up right now than at almost any other point in the year.
The weather works in your favour.
Part of the reason comes down to conditions outside. According to a fitness centre director at Case Western Reserve University, cooler temperatures and lower humidity create ideal conditions for running outdoors.
A 2007 study published in the journal Medicine & Science in Sports & Exercise found that runners tend to perform best somewhere between 7 and 15 °C, essentially the exact temperature range autumn typically delivers. It’s easy to see why one expert described the perfect autumn day as one where you feel like you could run forever.
It sets you up perfectly for spring race season.
There’s also a practical, logistical reason to start now. If you’re eventually planning to train for a marathon, half marathon, 5k or 10k next spring, when the majority of major events tend to take place, starting your training now gives you months to properly build up your cardio base ahead of race day.
It’s also worth considering the huge number of smaller autumn events already happening, from fun runs to local park runs. Achieving small, manageable wins like these is important for keeping beginners motivated. According to Dr Mota, autumn brings plenty of easy, achievable short term goals you can enjoy alongside friends, family, or a newfound running community.
Running with others makes it easier to stick with.
Having a training partner appears to help people stick to their exercise routines long term, so bringing a friend along, or joining a local running group, is well worth considering if you’re just starting out.
There’s also a simple scheduling advantage for parents specifically. With children back at school after the summer holidays, many parents suddenly find themselves with a bit more free time during the day, making autumn a practical moment to finally get started.
It’s a sensory, mood-boosting experience too.
Beyond the physical benefits, autumn running offers something more sensory too. The sound of leaves crunching underfoot, the smell of the changing season, crisp air, and colourful surroundings all combine to create something invigorating and relaxing at the same time.
It’s not purely about mindfulness either. Exercising in cooler weather can help strengthen your immune system’s defences ahead of winter, a season when illness tends to spread more easily.
It could even help ease symptoms of seasonal low mood.
Building a running habit in autumn can help set you up for a more active winter overall. Establishing a consistent routine now tends to make it considerably easier to keep going once temperatures drop even further later in the year.
Many people experience some form of seasonal mood change as daylight hours shorten, and committing to a regular running habit can help counteract this. Both running and walking have been shown to boost mood, reduce symptoms linked to depression, and help manage anxiety more broadly.
So if autumn apathy tends to catch you out most years, this might be the year to push past it, and lace up your running shoes instead.
