The Fall Running Guide: Why Autumn Is the Ultimate Season to Run

As the summer heat fades away and crisp autumn air settles over Markham, many runners face a familiar shift. Is it time to head inside to the treadmill? But ask any runner or anyone who spends time on the gym floor with us at The Markham Gym, and they will tell you fall is actually a great time of the year to run outside. 

Transitioning to outdoor autumn runs brings awesome benefits for your body, but also a few minor weather challenges to watch out for.

A science-backed benefit of running during autumn is that it will lower strain on your heart. During hot summer runs, your body works double-time trying to cool down through sweat, which jacks up your heart rate. In cooler weather (about 10°C to 15°C), your body releases heat much more easily. Research suggests that endurance performance peaks around 10°C to 11 °C (Filingeri & Eglin, 2020). Without heat stress, your heart rate stays lower, so you can run farther with less fatigue. In addition, running in the autumn can burn extra calories and improve mood. Cooler weather activates brown adipose tissue (BAT), or brown fat, which burns extra calories just to generate body heat (Cypess et al., 2009). Plus, running outdoors triggers endorphins and exposes you to natural sunlight, boosting your mood as daylight shrinks (Johns Hopkins Medicine, 2026).

Although there are benefits to running outdoors in the autumn season, there are a few things to watch out for. Firstly, cold and stiff muscles can be an issue. Cold air makes muscles stiffer, raising the risk of strains. To prevent this, perform a 5-minute dynamic warm-up indoors (like leg swings and lunges) before stepping outside. Also, there are darker days and slippery leaves that can hide potholes, and twilight comes faster. To combat this, shorten your stride for better balance, and wear reflective gear or a light.

At The Markham Gym, we’ve seen firsthand how members go from feeling drained in summer humidity to feeling cool and energized during fall runs. This is why we remind clients that fall is the best time to build up cardiovascular endurance without fighting the heat, especially when paired with indoor strength work!

Quick Tip: Dress as if it’s 10°C warmer than it actually is outside. You’ll feel a bit chilly at first, but you’ll warm up quickly!

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