Outdoor Exercise in Autumn: How to Stay Safe as the Days Get Darker
Autumn is probably one of my favourite times of year for getting outside. It’s cooler than summer, the scenery can be beautiful and going for a walk when the leaves are changing colour is considerably more appealing to me than exercising when it’s ridiculously hot. Exercise in autumn isn’t too hot or too cold.
There is, however, a point every year when I suddenly realise that the light evenings have disappeared. One week you’ve got plenty of time for a walk after tea, and seemingly five minutes later you’re looking out of the window at 5pm wondering when somebody switched the lights off.
If you enjoy walking, running, cycling or generally exercising outdoors, there’s no reason you have to retreat indoors until spring, but autumn does bring a few things worth thinking about. Wet leaves can be surprisingly slippery, paths get muddy, temperatures change quickly and reduced daylight makes being visible much more important.
I’ve run and walked outside at various points in my own fitness journey, including when I was very self-conscious about exercising where other people could see me. I’ve learned that feeling comfortable and safe matters far more than having all the fanciest exercise gear, so these are the things I’d think about before heading out this autumn.
Be prepared for it getting dark earlier than you expect
This catches me out every year when I start to exercise in autumn. You leave home while it’s still reasonably light and then suddenly realise you’ve got considerably less daylight left than you thought.
If you’re going for a longer walk or run later in the day, check what time it’s getting dark and plan your route accordingly. Somewhere that feels perfectly comfortable in daylight can feel completely different once it’s dark, particularly if you’re on an unfamiliar footpath or somewhere without street lighting. It is also worth checking The Highway Code for pedestrians.
Being visible is particularly important if your route involves roads. Reflective clothing or accessories can make you easier for drivers and other road users to see, while a torch or head torch can help you see where you’re putting your feet as well as making you more noticeable.
I don’t think you necessarily need to buy an entirely new autumn exercise wardrobe. A reflective vest or a few useful accessories can often be worn with things you already own.
Wet leaves and muddy paths deserve a bit of respect
Autumn leaves look lovely until they’ve been rained on and you’re trying not to land on your backside.
If you’re walking or running somewhere with lots of leaves, mud or uneven ground, slow down when you need to and pay attention to the surface rather than worrying about maintaining a particular pace.
Footwear matters more when conditions become slippery too. Trainers or walking shoes with decent grip are much more useful than something with a smooth, worn sole, particularly if you like trails, woodland walks or parks.
You don’t necessarily need waterproof shoes, although they can be lovely if you’re regularly walking through wet grass or mud. I’d prioritise shoes that fit comfortably and are suitable for the type of surface you’re using rather than assuming the most expensive pair is automatically the safest.
If you alternate between pavements and muddy trails, you might also find that different footwear works better for each. I have a separate guide comparing road running shoes with trail running shoes if you’re unsure about the difference.
Dress for the weather you’re actually exercising in
Autumn weather in Britain isn’t particularly good at making its mind up. It can be chilly when you leave home, surprisingly warm once you’ve been moving for twenty minutes and pouring with rain before you get back.
Layers make life much easier because you can adjust what you’re wearing as you warm up. Depending on the weather and what you’re doing, that might simply mean a comfortable top with a lightweight jacket you can remove or unzip.
If it’s raining or particularly windy, an appropriate outer layer can make being outside much more pleasant. A hat or gloves can also make an enormous difference once the temperature really starts dropping.
The important thing is not to dress as though you’re standing still outside when you’re actually going to be exercising. You’ll usually warm up as you move, so being slightly cool when you first step outside can be very different from spending the whole walk or run freezing.
Think about your safety if you’re exercising alone
I used to do quite a lot of running on my own, and when I first started I actually preferred quieter places because I was so self-conscious about people seeing me run. At the same time, I didn’t want to be somewhere completely isolated.
That balance still makes sense to me now.
If you’re going out alone, particularly when it’s getting dark, choose a route where you feel comfortable. Tell somebody where you’re going and roughly when you expect to be back, and take a charged phone with you.
Location sharing can be useful too. When I was running, I used technology that meant Stuart could see where I was, which gave me some extra reassurance without requiring somebody to actually come running with me!
If you feel safer exercising with somebody else, ask a friend to join you or look for a local walking or running group. Equally, there’s nothing wrong with enjoying exercise alone. The important thing is thinking about your route and having a plan if something goes wrong.
You still need to drink when it’s cooler
I find it much easier to remember drinks when I’m exercising in hot weather because thirst is considerably more obvious. Cooler autumn weather can make hydration feel less urgent, but you’re still losing fluid when you’re active.
For an ordinary walk or shorter workout, you don’t need to turn hydration into a complicated science. Have a drink beforehand if you’re thirsty and take water with you when the length or intensity of your activity makes that sensible.
Likewise, you don’t automatically need sports drinks, energy gels or special exercise snacks every time you leave the house.
For longer or more demanding exercise, what you eat and drink can become more relevant. If you’re running longer distances, my guide to fuelling before and after running goes into this in much more detail.
Don’t let autumn become the point when exercise stops
One thing I’ve learned about exercise is how easy it is for one missed week to quietly turn into several months.
The darker evenings can make motivation harder, particularly if your summer routine involved going outside after work or in the evening. Rather than deciding you’ve failed because that exact routine no longer works, change the routine.
Perhaps you can walk at lunchtime when there’s more daylight, go out earlier at weekends or swap some outdoor sessions for something at home. If you usually run three times a week but only fancy going outside once when the weather is awful, one run is still considerably more than none.
There are plenty of forms of gentle exercise that count too. Walking, gardening and simply making an effort to move more during the day can all be part of staying active without every session needing to look like a formal workout.
Enjoy the good bits of exercising in autumn too
With all this talk about darkness, rain and slippery leaves, I’m making autumn exercise sound rather miserable when it really doesn’t have to be.
Some of my favourite walks are the ones where it’s cool enough to wear a jumper, the leaves are changing and you come home feeling as though you’ve properly earned the right to get cosy.
Being outside can also be a lovely break from spending more time indoors as the weather changes. Even a short walk during daylight can get you away from screens, give you a change of scenery and provide a bit of breathing space in the middle of a busy day.
You don’t have to exercise intensely for that to be worthwhile either. A gentle walk is still movement, and I’ve become much less interested over the years in deciding whether something was sufficiently difficult to “count”.
Autumn exercise doesn’t need to involve running through torrential rain in fluorescent Lycra to prove your dedication. Pick activities you enjoy, dress appropriately, pay attention to the weather and light, and adjust what you’re doing when conditions aren’t great.
Sometimes the sensible option really is looking outside, seeing that it’s absolutely chucking it down and deciding today’s walk can wait until tomorrow.
