Here's How Outdoor Experts Make The Most Of Autumn Running

Running in autumnI’ve always maintained that autumn is the best time to get running.That’s not just because the weather is close to perfect for joggers, but it’s also a great way to keep up with both exercise and sunlight exposure at a time when both dip for many. I’m not alone. Sam Chadwick, author and outdoor enthusiast at GO Outdoors, said: “Autumn running is about embracing the crisp air, the golden views and the sense of achievement when you head back home, warmed up from the inside out.“And beyond fitness, getting outdoors has another bonus: natural daylight helps boost your vitamin D levels, which support energy, mood, and muscle health.” But, he conceded, the season demands some changes to your regular routine – especially if you’re taking to the trail rather than the treadmill. Here are his four rules to optimise your autumn runs:1) Don’t over-layer your clothesIt can be tempting to pile on layer after layer on a chilly morning. But, Chadwick warns, this can lead to overheating pretty quickly – which, in turn, can ruin your run. A breathable base layer and thin jacket with a lightweight hat or headband can go a surprisingly long way to keeping you comfortable without stifling you, he added.“The golden rule? Don’t overdress. It’s normal to feel a little chilly at the start, but you’ll soon warm up once you get moving.” 2) Plan your routes before you runRemember that all-important sunlight we mentioned earlier? Well, in autumn and winter, runners need to be strategic if they want to catch it during their workout (I’m going to have to change my 6am walk soon in order to get a glimpse of sleep-enhancing morning light).Chadwick said, “Plan your runs by checking sunset and sunrise times to make the most of natural light.“Exposure to daylight not only boosts visibility but also helps your body produce vitamin D, supporting overall health and energy levels.” 3) Remember to warm up Stretching, especially dynamic (moving) warmups, can be a great way to prep your muscles for a workout at any time of the year. But, per the outdoors expert, this is especially key in the cooler months as a chill can contract your muscle fibres as they attempt to retain heat.“On chilly days, it’s tempting to dive straight into your run, but your muscles need more time to loosen up,” he said. “A brisk walk at the start or some indoor dynamic stretches can really help improve your performance. And don’t skip your cool down, it’ll reduce stiffness and help you recover quicker, preventing injuries.”4) Stay safe, stay seenOK, it sounds obvious, but it’s worth saying anyway: autumn is darker than summer, meaning you’re less visible to drivers during your morning jog than you were a matter of weeks ago. “Try to stick to well-lit routes, and if you’re heading out after dark, use wearable running lights to make yourself visible,” the pro said. “Not only does it light your way, but it also keeps your hands free. Let someone know where you’re going or share your location.“Running against traffic makes it easier to see oncoming vehicles, and if you prefer not to run alone, consider joining a friend or local running group.” Related...I Tried 'Jeffing' And My Running Pace SkyrocketedHere's Why Running Is The Best Sport To Take Up In AutumnI Quit Running After Lifting – And Beat My PB In Both

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