Fall Running Tips: How to Stay Motivated & Build Strength

Fall is the perfect season for running: cooler temperatures, scenic trails, and, for many, a renewed motivation to get back into a routine after summer. Autumn also kicks off race season, from local 5K fun runs to some of the world's major marathons.

Whether you're considering your first race or you're a seasoned runner training for your next challenge, there's always something new to learn. We asked BowFlex employees who love to run to share their best advice for fall training. Read on to learn what they had to say.

Don't Skip Strength Training

Strength training is one of the most important tools in a runner's playbook — in fact, it's been shown to boost speed, reduce fatigue, and even prevent injury.

"When you're just getting started with running, your weekly runs feel like the most important part of your training program — but strength training is important, too," says BowFlex employee Hanna. "I've found that two strength sessions per week (with a focus on glutes, hips, and core) have made a world of difference in my ability to run farther and faster without fatiguing."

BowFlex employee Tricia adds: "Don't neglect strength training, your run will thank you. Building in a simple strength training routine on your non-run days will help you get stronger to power longer or faster runs."

If you're short on space at home but looking to add resistance training into your routine, the BowFlex Results Series 552 SelectTech Dumbbells are an excellent strength training sidekick. Replacing 15 sets of weights and adjustable from 5 to 52.5 lbs., they pair perfectly with the JRNY app for guided, trainer-led workouts.

Set Realistic Goals

If you're just getting started with a running routine or returning from a break, running too far or too fast too soon can lead to burnout, or worse, injury.

Instead, set realistic, achievable goals that build confidence and consistency. Many runners find that having a structured running plan is a great way to stay on track, but if sticking to a weekly mileage goal feels intimidating, there are other ways to build consistency without the added pressure:

• Pick 2-3 days per week to run, and just run. If you want to track your pace or distance, go for it. If you don't, that's fine too.
• Focus on RPE (Rate of Perceived Exertion) instead of pace. RPE measures how hard you're working during exercise, from 1 (at rest) to 10 (max effort).
• Track 'time on feet' as your key metric. Setting a goal of running for 30 minutes three times a week may feel more achievable than aiming for a set mileage goal.

BowFlex employee Phillip agrees that time, not distance or pace, can be a powerful motivator for consistency. "Whether you're walking, jogging, or going for a PR — consider the time you are moving your body, not how fast you get there," he says.

Mix Up Your Training Routine

A running routine doesn't have to mean pounding the pavement multiple times per week. Adding variety is one of the best ways to keep training fresh.

Try mixing outdoor runs with treadmill workouts, or lower-impact sessions on an indoor cycling bike to improve endurance while preventing workout boredom.

Adding new workout styles can help, too. BowFlex employee Clint says HIIT (high-intensity interval training) is his key to success. "I'm a heavier-weight user, so I hate steady-state running," he says. "The only thing that keeps me going is HIIT, and I generally do speed HIIT and incline HIIT workouts twice a week. This lets me keep my average HR up for much longer times without dying from steady state running."

Staying entertained during a run is another way to make the miles fly by. The BowFlex T16 treadmill was designed to make training more enjoyable, with an immersive 16" HD touchscreen and connectivity to multiple apps — including JRNY, Netflix, Prime Video, Spotify and more.

Expect Setbacks (But Keep Going)

Even if you've set realistic goals, starting and sticking with a running routine isn't without challenges.

Weather, work commitments, vacations, and other factors can make it difficult to stay on track. The key is to keep showing up, even if the week doesn't go as planned.

"If you've planned to run four days a week for a program but only manage to make it out twice, that is NOT inconsistent training. Heck, if you only run twice a month you are a consistent runner," says Phillip.

Tricia adds: "Whether it's a run/walk method or light jog, try to focus on building consistency over specific time goals. Be 'okay' with bad days. Some runs are going to be harder than others. It could be fatigue, a bad night of sleep or just a hard day. If you are still getting your run in, that is still a win!"

Choose the Right Gear

The right gear makes all the difference for staying comfortable, safe, and injury-free:

• Running shoes: Invest in a good pair that's sized correctly and supports your stride.
• Space-saving strength training: Adjustable equipment like the BowFlex Results Series 552 SelectTech Dumbbells and SelectTech 840 Adjustable Kettlebell are great for small spaces and grow with you as you get stronger.
• Run-ready treadmills: The BowFlex T6, T9, and T16 treadmills are built specifically with runners in mind. Connect your Apple Watch to keep your metrics in sync, interval train with ease, and run with your choice of fitness apps, including JRNY, Peloton, and Zwift.
• Low-impact cardio: Mix up your running routine with sessions on the C6 Bike or the Max Total 16, a unique blend of stepper and elliptical that delivers full-body, low-impact HIIT workouts.

With the right mindset and equipment, fall running can be your most enjoyable (and consistent) training season yet.

The views shared by BowFlex employees in this article reflect their personal experiences and are not intended as medical or fitness advice. Please consult a qualified health professional before beginning any new exercise program.

The content on this blog is for informational and entertainment purposes only and should not be considered medical advice. This information is not a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or another qualified healthcare provider before beginning any new exercise program, making changes to your fitness routine, or if you have questions about your health.

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