As the days shorten and the leaves start to fall, autumn is the perfect season to sharpen your training for Total Warrior. Cooler weather and unpredictable terrain can work in your favour—if you prepare the right way. Here are some key tips to keep your autumn training strong and effective.

1. Embrace the Elements

Expect rain, mud, and wind. Training outdoors in unpredictable weather not only builds mental toughness but also prepares you for the wet, slippery conditions of race day. Don’t shy away from muddy trails—learn to run with short, light steps to stay stable on uneven, leaf-covered ground.

2. Layer Up, But Keep It Light

Autumn temperatures can swing wildly. Invest in lightweight, breathable layers you can shed easily mid-run. A long-sleeve base layer or thin waterproof can make all the difference, especially if you’re running long distances or spending time on obstacle practice outdoors.

3. Focus on Grip and Footwear

Trail shoes with aggressive tread are your best friend in autumn. Slippery leaves and soft mud can quickly sap your energy if you’re sliding around. Good grip means better efficiency and fewer injuries.

4. Build Strength for Cold, Wet Obstacles

Cold weather adds an extra challenge to obstacles involving water, mud pits, or climbs. Train your grip strength with farmer’s carries, pull-ups, and dead hangs so you’re ready when your hands are cold and slick. Lower body strength work—like squats and lunges—will help power you through muddy trenches and steep inclines.

5. Boost Your Recovery

Shorter daylight hours can disrupt routine, so make recovery a priority. Stretch indoors, use mobility drills, and refuel with warm, nutrient-dense meals to keep your body primed for back-to-back sessions.

6. Stay Motivated with a Goal

Autumn can test motivation as the weather turns. Keep yourself accountable by training with a partner, setting mini goals, or mixing up sessions with hill sprints, circuits, and obstacle-specific drills.