As the leaves turn golden and the air grows crisp, many of us might be tempted to retreat indoors for our workouts. But at AdMac Fitness, we believe autumn is one of the best seasons to take your training outside, especially in and around East London.
With its vibrant parks, scenic towpaths along the River Lea, and quieter green spaces like Victoria Park or Mile End Park, Bow offers the perfect backdrop for outdoor exercise. Training outdoors isn’t just for summer—it’s a fantastic way to stay active, boost your mood, and make the most of autumn.
Here’s why you should embrace outdoor workouts this season, along with essential tips to stay safe, comfortable, and motivated…
Why Autumn is Ideal for Training in Bow
Autumn transforms East London into a picturesque playground for fitness enthusiasts. The cooler temperatures make exercising outdoors more comfortable than the sweltering summer heat, and the stunning seasonal scenery adds a refreshing change to your routine.
Whether you’re jogging along the canals, doing a bodyweight circuit in Victoria Park, or joining one of AdMac Fitness’s group personal training sessions, autumn’s quieter parks and trails offer plenty of space to move.
Outdoor exercise also brings unique benefits that go beyond physical fitness. Getting outside in natural light, even on cloudy days, can improve your mental health, reduce stress, and combat seasonal affective disorder (SAD), which is something many of us in the UK can relate to as the days get shorter.
The Benefits of Outdoor Training
Training outdoors in Bow offers a unique blend of physical, mental, and practical advantages. It’s why on our small group training sessions we open the doors of our studio, and try to do as much work outside as we can. The idea is to expand the workouts from the indoors to the outdoors where possible.
Here’s some of the benefits…
Mental Health Boost: The fresh air and natural surroundings of places like Victoria Park or the Greenway can lift your mood and reduce anxiety. Studies show that exercising in nature enhances feelings of well-being, making it a great way to stay balanced during the busy autumn months.
Variety Keeps It Fresh: Outdoor workouts are anything but monotonous. From bodyweight circuits to running routes along the Regent’s Canal, the variety keeps your training exciting and engaging.
Community Connection: Bow’s parks and open spaces are hubs for community activity. Training outdoors can feel like a shared experience, whether you’re joining a group session with AdMac Fitness or simply nodding to fellow runners on the towpath.
Cost-Effective Fitness: With Bow’s abundance of free-to-access parks and trails, outdoor training is a budget-friendly way to stay fit, especially when paired with expert guidance from a personal trainer.
Tips for Safe and Comfortable Outdoor Training in Autumn
To make the most of your outdoor workouts in Bow, it’s important to stay safe and comfortable in the cooler, often wetter, autumn weather. Here are our top tips to ensure your sessions are both effective and enjoyable:
Layer Smartly. Autumn weather in East London can be unpredictable, so dressing in layers is key. Start with a base layer that wicks sweat away from your skin to keep you dry during intense sessions. Add a mid-layer, like a fleece or lightweight jumper, for warmth. Top it off with a lightweight waterproof jacket to protect against rain, which is perfect for those drizzly Bow mornings. Layers are easy to shed if you warm up during your workout, ensuring you stay comfortable.
Be Visible. With shorter days and darker evenings, visibility is crucial, especially if you’re training after work along Bow’s streets or canals. Wear reflective gear, such as a high-vis vest, or choose clothing with reflective strips. Consider a headtorch for early morning or evening sessions to light your way and ensure you’re seen by cyclists or drivers.
Choose the Right Footwear. Wet leaves, muddy paths, and slick pavements are common in autumn, especially in Bow’s parks and towpaths. Opt for trail shoes or trainers with good grip to prevent slips and provide stability. If you’re running or training on mixed terrain, shoes with deeper treads will give you the confidence to tackle any surface.
Warm Up Properly. Cold muscles are more prone to injury, so take extra time to warm up before your outdoor session. Focus on dynamic mobility exercises. Think leg swings, arm circles, or walking lunges to prepare your body for movement. A thorough warm-up is especially important in cooler weather to keep your joints and muscles safe, whether you’re training in Victoria Park or along the River Lea.
Stay Hydrated. Just because it’s cooler doesn’t mean hydration isn’t important. You might not feel as thirsty as you do in summer, but your body still needs water to perform at its best. Carry a reusable water bottle during your workouts, and sip regularly to stay energised, especially during longer sessions like a jog through Mile End Park.
Get Inspired: Outdoor Workout Ideas for Bow
Bow’s green spaces and urban trails offer endless possibilities for outdoor training. Here are a few ideas to get you started:
Bodyweight Circuits in Victoria Park: Use benches for step-ups or tricep dips, and open grassy areas for sprints or burpees. A circuit-style workout is perfect for building strength and cardio in one go.
Canal-Side Runs: Jog along the Regent’s Canal or River Lea for a scenic, flat route that’s easy on the joints. Mix in intervals to boost your endurance.
Small Group Training with AdMac Fitness: Join one of our group personal training sessions in Bow for a motivating, coach-led workout tailored to your goals.
Dog Walks with a Twist: Turn your daily dog walk through Mile End Park into a fitness session by adding brisk intervals or bodyweight exercises like squats at regular stops.
Why Train with AdMac Fitness in Bow?
At AdMac Fitness, we’re passionate about helping Bow residents stay active and healthy, whatever the season. Our small group training sessions are designed to combine expert coaching with the benefits of exercising with like-minded people.
Whether you’re a beginner looking to build confidence or an experienced athlete aiming to push your limits, our tailored sessions will keep you motivated and on track.
Autumn is the perfect time to embrace outdoor training in Bow. The crisp air, stunning scenery, and quieter parks make it an ideal season to stay active, improve your fitness, and boost your mental well-being. So, grab your trainers, layer up, and join us at AdMac Fitness for an invigorating outdoor workout. Let’s make this autumn your fittest yet!
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD