Autumn is one of the best seasons for running in the UK. The summer heat has passed, the trails are colourful and the cooler temperatures make it easier to run faster and further. But autumn also brings its own challenges – darker mornings, wetter paths, unpredictable weather and a higher risk of injury as the season changes. Here’s everything you need to know to make the most of autumn running.
Why Autumn Is a Great Time to Run
Cooler temperatures between 8-14°C are actually close to ideal for running – your body doesn’t have to work as hard to regulate its core temperature, which means you can run at a given pace with less effort than in summer. Many runners find their times naturally improve in autumn without any extra training. The longer evenings of September and October still give plenty of daylight and the landscape is at its most beautiful with autumn colours on the trails.
What to Wear Running in Autumn
Layering is the key to autumn running comfort. Temperatures can vary significantly between early morning, midday and evening runs – what feels perfect at 7am can feel too warm by lunchtime. A versatile layering system lets you adapt to changing conditions.
Base Layer
A moisture-wicking base layer is essential year-round but particularly important in autumn when temperatures drop. Technical running fabrics pull sweat away from the skin and allow it to evaporate, keeping you dry and preventing the chill that comes from damp clothing. Avoid cotton entirely – it holds moisture and gets cold quickly.
Mid Layer
A lightweight long-sleeve running top or thermal base layer adds warmth without bulk for cooler mornings and evenings. Look for fabrics with four-way stretch that move with you rather than restricting your stride.
Running Jacket
A lightweight, packable running jacket is arguably the most important piece of autumn kit. Look for one that’s windproof and at least water-resistant – in the UK autumn, a shower can appear from nowhere. Ideally it should be light enough to tie around your waist or stuff into a pocket when you warm up.
Running Tights or Leggings
As temperatures drop below 10°C, most runners find shorts too cold for comfortable running. A pair of running tights in a moisture-wicking technical fabric keeps legs warm without restricting movement. Thermal tights are worth considering for the colder end of autumn.
Gloves and Hat
Hands and ears are often the first things to get cold on a run. A lightweight pair of running gloves and a thin running hat or headband makes a significant difference on cold morning runs – and they’re easy to pocket once you’ve warmed up. Look for technical fabrics rather than cotton or wool which get heavy when wet.
High Visibility Kit
As the clocks go back in late October, morning and evening runs increasingly happen in the dark. High visibility running kit – whether a reflective jacket, vest or light – is important for safety. A clip-on running light is a cheap and effective addition to your kit bag for darker months.
The Layering Rule for Autumn Running
A useful rule of thumb: dress as if it’s 10°C warmer than it actually is. You’ll feel cold for the first few minutes but will warm up quickly once you’re moving. If you dress for the temperature you feel standing still, you’ll overheat once your body is working. This is particularly important for longer runs where the alternative – stopping to remove layers – is disruptive.
Autumn Running Shoes – What You Need
Road Running in Autumn
For road running in autumn, your regular road running shoes are fine. Wet tarmac doesn’t require a different shoe – the outsoles on most road running shoes handle light rain well. What changes is the need to be more careful on wet leaves and metal surfaces like drain covers and road markings, which become extremely slippery when wet.
Trail Running in Autumn
Autumn is when a dedicated trail shoe becomes much more important. Wet leaves, mud and soft ground require proper grip – a road shoe on an autumn trail is a recipe for slipping. The HOKA Speedgoat 7 with its Vibram Megagrip outsole is our top recommendation for autumn trail running – the grip is exceptional in mud and wet conditions that are common from October onwards.
Waterproof Running Shoes
If you run through autumn and winter without a waterproof shoe, wet feet are inevitable on trail routes. A GORE-TEX version of your regular shoe keeps feet dry in persistent rain and through puddles, at the cost of a little breathability. Worth considering if you run trail routes regularly through the wetter months.
Training Tips for Autumn Running
Build Up Gradually After Summer
If summer heat or holidays have disrupted your training, resist the temptation to jump straight back to your previous mileage. The cooler temperatures make running feel easier, which can lead to doing too much too soon – a common cause of autumn injuries. Increase mileage by no more than 10% per week.
Warm Up More Thoroughly
Cold muscles are less pliable and more prone to injury than warm ones. In autumn, spend an extra few minutes on dynamic warm-up exercises before heading out – leg swings, hip circles and a brisk walk before breaking into a run all help prepare your body for the demands of running in colder conditions.
Watch Your Footing
Wet leaves are one of autumn’s hidden hazards – they’re almost as slippery as ice on pavement and path surfaces. Shorten your stride slightly when running through leaf-covered paths, and be particularly careful on corners and descents. On trail routes, expect significantly more mud from October onwards and plan routes accordingly.
Stay Hydrated
Runners often make the mistake of drinking less in autumn because they’re not sweating as visibly as in summer. But you still lose significant fluid through sweat and breathing in cold air – keep up your hydration habits even as temperatures drop.
Plan for Darkness
After the clocks change in late October, plan your runs to take advantage of available daylight or invest in a head torch and reflective kit for darker routes. Stick to well-lit, familiar routes when running in the dark until you’re confident in your kit and the terrain.
Autumn Running Routes Around Bath
Bath offers some spectacular autumn running as the leaves turn on the hills and woodland around the city. A few routes that are particularly good in autumn:
Bath Skyline National Trust Route
The woodland sections of the Bath Skyline are stunning in autumn colour from mid-October. The mixed terrain suits trail shoes – the HOKA Speedgoat handles the wet grass and muddy sections well as autumn progresses. Home of Bath Skyline parkrun every Saturday morning.
Kennet and Avon Canal Path
The tree-lined canal path east of Bath is sheltered and beautiful in autumn. Be aware the towpath becomes muddier as the season progresses – trail shoes or road shoes with decent grip are advisable from October. A torch is useful for early morning runs as the light fades.
Two Tunnels Greenway
A great autumn option as the paved surface remains runnable in any weather and the tunnels provide welcome shelter from autumn showers. The wooded approach sections are particularly beautiful in October.
Read our full guide to running routes in Bath for more ideas throughout the year.
Autumn Running – FAQs
What temperature is too cold to run outside?
For most runners, there’s no temperature that’s truly too cold to run outside with the right kit. Even in sub-zero conditions, appropriate layering makes running comfortable. The bigger concern in autumn is wet and windy conditions which can make running feel significantly colder than the temperature suggests – a windproof jacket makes a huge difference on blustery autumn days.
Should I run in the rain in autumn?
Yes – running in light to moderate rain is perfectly fine with the right kit. A water-resistant jacket and moisture-wicking base layer keep you comfortable in most autumn showers. The bigger concern is slippery surfaces – be cautious on wet leaves, painted road markings and metal surfaces.
Do I need trail shoes for autumn running?
If you run off-road at all in autumn, yes – particularly from October onwards when mud becomes a factor. The HOKA Speedgoat 7 is our top recommendation for autumn trail running in and around Bath. For road running, your regular shoes are fine.
How do I stay motivated to run in autumn?
Sign up for an autumn or winter race – having a goal on the calendar is the most effective motivator when the mornings are dark and cold. The Bath Half Marathon in March is a popular target that gives you the whole autumn and winter to train. Parkrun is also a great way to keep a regular running habit through the colder months.
What should I wear for an autumn parkrun?
For Bath Skyline parkrun in autumn, a moisture-wicking long-sleeve top, lightweight jacket (tie it around your waist once you warm up), running tights and trail shoes covers most conditions. Gloves and a hat on colder mornings. Check the forecast the night before and dress for the conditions on the day.
Get Ready for Autumn Running at Running Bath
Visit Running Bath on the High Street in Bath city centre for expert advice on autumn running kit – from trail shoes and waterproof jackets to base layers, gloves and high-vis kit. Our team will help you find everything you need to run comfortably through the season. Browse our full range online or book a gait analysis in-store. Free UK delivery on orders over £60.
Also useful: Running Routes in Bath – HOKA Speedgoat 7 – Best Running Shoes for Beginners – How to Run in a Heatwave