Energise Your Autumn Running Routine: 6 Tips to Keep You Moving
Energise Your Autumn Running Routine: 6 Tips to Keep You Moving
As autumn sets in, the cooler weather and shorter days can make it harder to stay motivated. But with the right approach, this season can be one of your most energised yet! Whether it’s adjusting your mindset, changing your gear, or tweaking your routes, embracing the seasonal transition can help you maintain your progress and even find renewed motivation.
Our team has compiled six essential tips to help you keep your training going strong as autumn unfolds. And as you gear up for those cooler runs, the right shoes will make all the difference. That’s where the Brooks Glycerin Max comes in—with its cushioning and comfort, it’s designed to keep you energised through every mile, no matter what the season brings.
1. Comfort is key
Autumn mornings can be crisp, while afternoons might warm up, meaning that having the right kit is essential. With these transitional times, layering is key, so it’s good to invest in lightweight, moisture-wicking fabrics to stay dry and warm without overheating. A good tip is to start your run feeling slightly cool—your body will heat up quickly. Especially here in the UK it is important to incorporate a water-resistant outer layer.
Ensuring you have the right kit is going to make all the difference, which is why picking a shoe like the Brooks Glycerin Max - which provides cushioning and support to match your seasonal layers - helps you stay comfortable as you log your miles.
2. Mix in cross-training
Autumn is a great time to introduce cross-training into your routine. Activities like cycling/spinning, swimming, or strength training can complement your runs and keep your fitness level high while reducing the risk of injury. Plus, cross-training can help you recharge mentally, giving your body a break from repetitive pounding of the pavement, while keeping your energy reserves topped up.
3. Change up your route
With the changing season comes a change in scenery - take advantage of it! Exploring new routes can not only keep your runs exciting but also help prevent burnout. Whether it’s running through leafy parks, hitting the trails or taking to new street-lit roads in your neighbourhood, mixing up your routine can reignite your motivation. Plus, varying terrain is a great way to build strength and endurance. Our team has compiled a list of some of our favourite routes for you to try out!
4. Prepare for less daylight
As daylight hours shrink, you may need to adjust your running schedule. If you’re running early in the morning or after work, ensure you have the right gear. Reflective clothing and headlamps are a must for staying visible and safe. Planning ahead can prevent you from skipping runs when the light fades so make sure you schedule in your runs for a time that works for you.
5. Focus on your why
When motivation wanes as the days get darker, remind yourself why you run. Whether it’s stress relief, fitness goals, or the joy of hitting the trails, staying connected to your 'why' is crucial. Keep a running journal or log to reflect on your progress and accomplishments. This helps you stay focused, and on those tougher days, it gives you a reason to lace up and head out the door.
Energise your autumn with Brooks Glycerin Max
Autumn doesn’t have to slow you down—by following these tips, you’ll stay on track with your goals and enjoy every mile. And with the Brooks Glycerin Max, you’ll have 'Endless Energy' at your feet, helping you navigate cooler temperatures and changing conditions with ease. Keep pushing forward, and let this autumn be your most energised season yet!
Whether you're craving cushion, feeling the need for speed, or want some extra spring in your step, Brooks have got the shoes you're looking for, specifically designed for your body and your goals.
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The Challenges Women Face in Running and How It Impacts Participation
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.
The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.
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1. The Pressure of Pace
One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.
Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.
2. Perception of Sport in Schools
One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.
The panel emphasised the need to address this such as:
- Introducing a wider variety of sports and fitness activities to cater to different interests
- Providing more supportive and confidence-boosting PE kits.
- Showcasing more female role models in sport to inspire young girls.
By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.
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3. Treatment at Events
This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.
Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.
Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.
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Some Helpful Resources
Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.
Female friendly events:
- Threshold Events
- London Landmarks Half Marathon
- Maverick Events
- Why We Run
- Women Run Series London 2025
Female Only Run Clubs
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From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory
Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.
Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.
Just say YES
Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.
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The Power of Community
For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.
A Year of Big Goals
This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”
Balance and Burnout
With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.
Advice for Aspiring Endurance Athletes
For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:
- Be patient. Results don’t come overnight, and the journey is as important as the destination.
- Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
- Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.
What’s Next for Hattie?
In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)
Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅
Make your own electrolyte drink
Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.
Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.
Ingredients:
- 1 pinch of high-quality sea salt
- Small piece of fresh ginger, peeled
- 500ml coconut water (e.g., Rebel Kitchen)
- Juice of 1 lime
- Fresh mint leaves
Instructions:
- Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
- Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
- Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!
More from
Brooks
The Challenges Women Face in Running and How It Impacts Participation
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.
The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.
1. The Pressure of Pace
One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.
Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.
2. Perception of Sport in Schools
One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.
The panel emphasised the need to address this such as:
- Introducing a wider variety of sports and fitness activities to cater to different interests
- Providing more supportive and confidence-boosting PE kits.
- Showcasing more female role models in sport to inspire young girls.
By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.
3. Treatment at Events
This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.
Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.
Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.
Some Helpful Resources
Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.
Female friendly events:
- Threshold Events
- London Landmarks Half Marathon
- Maverick Events
- Why We Run
- Women Run Series London 2025
Female Only Run Clubs
Go further with pro run coach Lloyd Kempson
Whether you’re just getting into long-distance running or trying to add a few extra miles to your regular routes, running further can feel like a major hurdle. But fear not! With the right approach, you’ll be racking up the miles in no time. Coach Lloyd Kempson has been guiding runners for years, and he’s seen firsthand how a few smart adjustments can make all the difference. Here are four simple tips from the pro that’ll help you run longer and stronger.
Whether you’re just getting into long-distance running or trying to add a few extra miles to your regular routes, running further can feel like a major hurdle. But fear not! With the right approach, you’ll be racking up the miles in no time. Coach Lloyd Kempson has been guiding runners for years, and he’s seen firsthand how a few smart adjustments can make all the difference. He's shared with us his top four tips that helps his clients run longer, and feel stronger when upping the mileage
1. Gear Up for Success
Let’s face it: what you wear on your feet can make or break your run. As you build up your mileage, having well-cushioned shoes can be a game-changer. Shoes like the Ghost Max 2 provide the support and comfort necessary to absorb the impact your body takes on longer runs. The right cushioning helps reduce stress on your joints, preventing injury and keeping you running smoothly.
But don’t stop at shoes. Opt for moisture-wicking apparel to avoid chafing and overheating, especially when you’re out there for an hour or more. Now that we are heading into colder weather it is especially important to ensure you have the right gear to stay dry and warm so incorporating things like a wind and waterproof jacket and thermal leggings are going to keep you comfortable to go further.
2. Tap into Your Mental Game
You’ve probably heard the saying, “Running is 90% mental.” Well, it’s not far off. Mental endurance is just as important as physical endurance when you’re trying to go the distance. Training your mind to push through fatigue can help you break past the limits you thought you had.
Try breaking your run into smaller, more manageable goals. Instead of focusing on the entire distance ahead, focus on getting through the next mile or even the next landmark. Pair that with some positive self-talk—repeating mantras like “I’ve got this” or “One step at a time”—and you’ll be surprised how much further you can go. Building mental toughness can be the key to unlocking that extra mile. Often reminding yourself that just because your mind wants to give up doesn't mean your legs are ready to.
3. Patience Is Everything
One of the most common mistakes runners make when increasing mileage is doing too much, too soon. It’s tempting to want to jump from running 5 miles to 10, but that’s a fast track to injury. The key is to build up slowly and steadily. Increasing your weekly mileage by just 10% is a safe bet that gives your body time to adapt and get stronger without overloading it.
Being patient isn’t always easy, but the most successful runners are the ones who trust the process. Stick with a gradual plan, and over time, your body will reward you with the endurance and strength to go the distance.
4. Track Your Wins (and Losses)
It’s not just about miles—tracking your progress can give you insight into your overall running experience. Whether you’re using an app, a smartwatch, or a pen and paper, monitoring your runs lets you see how far you’ve come and can give you a little extra motivation on those tough days.
Look for patterns in your training: what days do you feel strongest? What conditions lead to a better run? Reviewing your progress regularly can help you tweak your routine and make smart adjustments. Plus, there’s nothing like seeing tangible proof that you’re improving over time. Every mile logged is a step closer to your goals.
If you can nail these four tips—investing in the right gear, harnessing the power of your mind, building up gradually, and tracking your progress—you’ll be well on your way to running further than ever before. It’s all about finding a rhythm that works for you and staying consistent. So, gear up with the new Brooks Ghost Max 2, get out there, and see how far your legs (and mind) can take you!
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Brooks Trainer 101
With the help of Brooks, we debunk the wonderful world of jargon and help you make informed decisions about your running footwear...
When it comes to running, the right pair of shoes can make all the difference. But with so much technical jargon thrown around, choosing the perfect pair can feel overwhelming. Terms like "pronation," "drop," and "stack height" can leave even seasoned runners scratching their heads. With the help of Brooks, we debunk the wonderful world of jargon and help you make informed decisions about your running footwear. Whether you're a seasoned marathoner or you keep it casual, understanding these key concepts will help you to find the perfect fit for your needs. Let's simplify the world of running shoes and get you on the path to better, more comfortable runs.
Overpronation
In episode one we learn about overpronation. Understanding overpronation is important to finding the right shoe that supports your natural gait and prevents injury. We'll break down exactly what overpronation is and show you how Brooks designs their running shoes to accommodate this style of running. Whether you're a seasoned runner or just starting out, knowing your natural gait will help you make smarter footwear choices and enhance your running experience.
Cushioning
Next up, we dive into the world of cushioning. Discover how different cushioning technology is designed to provide the perfect balance of comfort and support, enhancing your running experience. From the soft, responsive feel to the way it protects your joints with every stride, learn how the right cushioning can make all the difference in your run.
Trail shoes
Join us as we delve into the rugged and resilient world of trail shoes. Designed to handle the toughest terrains, trail shoes provide exceptional grip, stability, and protection. Whether you're navigating rocky paths or muddy trails, learn which trail shoes you need to ensure you stay secure and comfortable.
Speed shoes
In this video, we explore the world of speed shoes. Discover how these lightweight, performance-driven shoes are engineered to help you achieve your fastest times. With cutting-edge technology and sleek designs, speed shoes offer the perfect blend of responsiveness and agility. Tune in to see how these shoes can give you that extra edge on race day.
Trainer jargon
Get ready for a fun and informative session with our trainer jargon translated video! We put Brooks expert James on the spot to break down the weird and wonderful world of running shoe jargon. This rapid-fire Q&A is packed with valuable information to help you pick the next pair of shoes to elevate your runs!
Find your perfect shoe
Hopefully you’re now equipped the navigate the world of running trainers with confidence. So what are you waiting for? Brook’s shoe finder will get you to the pair that’s right for you in just minutes
Inspiration. Delivered.
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