Autumn is not the end of the season, but offers the chance to make a conscious fresh start: final competitions, golden training moments and then a well-deserved break. 

The big highlights of the sporting year are behind us, the days are getting shorter and the weather is getting gloomier. Right now, many athletes find it difficult to lace up their running shoes again or get their racing bike out of the basement. But if you consciously set yourself small goals in autumn, you can not only keep your motivation high, but also lay the foundation for a successful next season.

Why autumn goals are so important

After a long season, it is tempting to simply hibernate and reduce training to a minimum. Of course, you can and should recover after tough competitions. But completely breaking your routine carries the risk of making it even harder to get back into it in winter. On the other hand, setting yourself motivating, achievable goals in autumn is an active way to bridge this phase.

Small, specific challenges

Autumn goals don't have to be new personal bests. Often, the desire for regular training is rather low after a long period of preparation for a competition. Small, tangible challenges can help with motivation here.

• Collect kilometres: ‘I want to run 200 kilometres in October.’
• Chase altitude metres: ‘This month, I'm going to cycle 3,000 altitude metres.’
• 30-day challenge: At least 20 minutes of exercise every day, whether jogging, yoga, cycling or tennis.
• Seek adventure: ‘I will run every path in my forest at least once in October.’

Autumn also offers the chance to take part in smaller regional competitions on the spur of the moment. Local fun runs, cross-country races or club competitions can often be organised at short notice, have a relaxed atmosphere and still provide valuable intensive training stimuli. This is ideal for keeping motivation high without long planning phases. And the results are often very good because you can approach them with the necessary relaxed attitude.

From a psychological point of view, autumn goals have a special effect: those who actively and consciously end the sporting year go into the winter months with a positive feeling. Instead of feeling the November blues, you focus on the thought: ‘I ended the year on a high note.’ This not only boosts your self-confidence, but also your enjoyment of training.

Set goals – plan a break

At the same time, it is important that autumn goals do not lead to you torturing yourself throughout the whole year. Taking a break from training in late autumn is essential for regenerating your body and, above all, your mind. It ensures that you avoid overexertion and regain your motivation for the new season. Therefore, set your goals consciously now and actively conclude the season. After that, you can ease off on your sporting activities for a few weeks with a clear conscience and exercise as you please, or not at all. This will help you make the optimal transition into the winter season and prepare you to plan – and achieve – new big goals for next year.