Enjoy the Best Fall Foliage on These Outdoor Exercise Routes

WASHINGTON — Attention fall enthusiasts: we’ve reached peak foliage season in Washington, D.C.! The end of October into November is the best time to see the brightest orange, yellow, and red leaves on trees. They’ll hang around a little longer, but all too soon will change to brown and fall to the ground.

Now is the perfect time to combine leaf viewing with an outdoor workout. Washington, D.C., has many scenic areas with uninterrupted routes to get your heart rate up on a continuous walk, jog or bike ride as you take in the autumn views. We’ll give you the best workouts, routes and hikes you won’t want to miss. 

When to See the Fall Foliage

“Leaf peeping,” as the enthusiasts call it, refers to seeing all the beautiful colors of fall before we head into winter. The timing of peak colors is not an exact science, though many people make yearly predictions. Check out the Smoky Mountains Fall Foliage Map for the most up-to-date guesses. It states that peak leaf season in our area will be from Oct. 30 to Nov. 6.

If you look outside your window, you may still see plenty of green. The climate affects peak foliage times, and we’ve had one of the hottest years on record. According to the U.S. Department of Agriculture’s Forest Service, the weather, sunlight and the leaf’s natural pigments influence peak season.

Types of Outdoor Exercise

The Department of Health and Human Services recommends that adults get 150 to 300 minutes of moderate cardio exercise per week, along with two days of muscle-strengthening exercise. You can get your cardio minutes outside with the sunshine, fresh air and fall views.

• Walking: Walking can be low- to moderate-intensity cardio. Take a 45- to 60-minute walk.

• Jogging: Depending on your fitness level, jogging is more intense than walking. Beginners can try a 30-minute jog.

• Running: Runners should follow a balanced training program for injury prevention.

• Hiking: Hiking combines some resistance training with cardio as you increase your inclines, using your leg muscles more.

• Cycling: Hop on your bike or use Capital Bikeshare. You can enjoy a long bike ride before fatiguing, as it’s less intense than supporting your body weight in a walk or jog.

• Bodyweight Training: Get your resistance training outside with squats, lunges, planks, and push-ups.

Combinations:

• Walk + Jog: People new to jogging can alternate walking with jogging. Alternate five minutes of jogging with five minutes of walking, and repeat.

• Jog + Run: Advanced runners can try interval training to build their cardiovascular system. Alternate fast running or sprinting with a slower jog to recover.

• Walk/Jog/Run + Bodyweight Circuits: Put it all together. Try 10 minutes of your cardio of choice, pause for a round of squats, planks, and push-ups and repeat three to four times.

Best Outdoor Exercise Routes to Peep the Leaves

Check out these areas to get your miles in with a view.

The Tidal Basin

The Tidal Basin is a popular destination for the Cherry Blossoms in the Spring — but it works for the fall colors too. It’s about a two-mile loop, and you’ll pass the FDR, Thomas Jefferson and Martin Luther King, Jr. memorials along the way. Enter by any of the memorials.

Georgetown C&O Canal Towpath

Head to Georgetown to the Chesapeake and Ohio Canal Towpath and see the leaves along the way. It’s 184.5 miles long and goes into Cumberland, Maryland. Some people enjoy long-distance bike rides or runs — choose your own length. Enter south of M Street in Georgetown.

The National Mall

Not just for tourists, there are plenty of uninterrupted paths to walk, jog, run, or bike on the National Mall. Along with the leaves, you’ll see museums, memorials and monuments. It’s two miles wide and runs from the U.S. Capitol Building to the Lincoln Memorial. Bonus workout: jog up and down the stairs of the Lincoln Memorial!

The U.S. National Arboretum

The U.S. National Arboretum is a must for nature lovers and leaf peeping. It’s 451 acres with 9.1 miles of trails. There’s space to walk, jog and hike up the hills, surrounded by lush autumn leaves. Enter at 3501 New York Avenue, NE.

Rock Creek Park

Rock Creek Park is a getaway within the city, spanning 1,754 acres. There are places to walk and jog, along with 32 miles of hiking trails. Check out their hiking guide for more information on routes. 

Great Falls Park

Great Falls Park is in McLean, Virginia — a 15-mile drive from Washington, D.C. Along with the colorful fall foliage, you’ll see beautiful waterfalls. There are 15 miles of hiking trails, some of which work for biking as well. Check their hiking guide for more information.

Shenandoah National Park

Shenandoah National Park in Luray, Virginia, is a 75-mile drive from Washington, D.C., but it may be worth it for the serious leaf peeper. It’s 200,000 acres with hiking and campgrounds if you want to stay the night. If you can’t make it, take a virtual look at their photo gallery to see the leaves of this season. 

Work Out With a View

Make the most of the leaf-peeping season and take your cardio outdoors. Walk, jog, run or bike along the best historic routes in Washington, D.C., and national parks in Virginia. Soak up the sun and enjoy the leaves before they all fall down. 

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