Injury Prevention for Runners: Staying Safe This Autumn

As a personal trainer, one of my top priorities is ensuring that my clients stay injury-free, especially during the changing seasons. Autumn, with its cooler temperatures and unpredictable weather, presents unique challenges for runners. But with the right mindset and precautions, it can also be a season of strong, rewarding runs.

Being aware of the common accidents that can occur while out for a run can be beneficial. ^[1]Research by the University of Salford's Running Performance Clinic found that around half of the 2 million recreational runners in Britain are injured each year. Whether you're a seasoned marathoner or someone just getting into the rhythm of running, this article talks about how you can stay safe and maintain peak performance this autumn.

Choose the Right Footwear

When it comes to running injury-free, it all starts with your shoes. Autumn brings rain, mud, and slick surfaces, which increase the risk of slipping. Having the right footwear tailored to these conditions is a game-changer. I always recommend my clients opt for shoes with enhanced grip and waterproof features, especially if they're hitting the trails or running on paths prone to puddles. A sturdy trail shoe with a durable outsole designed for wet conditions can provide that much-needed traction and support. Regularly checking your shoes for signs of wear and tear is equally important. Worn-out shoes not only diminish support but can also lead to ankle twists or knee injuries due to lack of stability.

Warm-Up with Purpose

The importance of a good warm-up cannot be overstated, particularly when the weather is cooler. Before you head out for your run, take 10-15 minutes to engage in dynamic warm-ups. Exercises such as leg swings, walking lunges and high knees are my go-to recommendations for runners. These movements help activate your muscles, improve joint flexibility, and increase circulation, making your body more prepared for the demands of running. A dynamic warm-up not only boosts performance but can drastically reduce your chances of sprains, muscle pulls, or joint issues that could arise from stiff, cold muscles.

Stay Mindful of Changing Terrains

Autumn offers beautiful scenery, but that beauty often hides hazards for runners. Wet leaves, hidden roots, and uneven ground can all be problematic. I encourage my clients to always be aware of their surroundings, especially when running outdoors. Adjust your stride length and foot placement when you encounter slippery surfaces or uneven terrain. If you're hitting the trails, be extra cautious of rocks or roots that may be hidden beneath a blanket of fallen leaves. Running in autumn requires a heightened sense of awareness, and it's essential to adjust your form and pace when needed.

Listen to Your Body

I'm always reminding my clients that pain is not something to push through—it's your body’s way of telling you something is wrong. In autumn, with cooler weather and changing daylight hours, you may experience stiffness or fatigue differently than in warmer months. Pay attention to how your body feels during and after your runs. If you feel discomfort or pain in areas like your knees, hips, or ankles, it’s time to take a step back and either rest or modify your routine. Early intervention is crucial to preventing long-term injuries, and it's always better to miss a run or two than to be sidelined for weeks.

Stay Hydrated and Properly Fuelled

It’s easy to forget about hydration, but cooler weather doesn’t mean your body requires less water. In fact, dehydration can sneak up on you, leading to fatigue, decreased performance, and a higher risk of injury. Drink water before, during, and after your runs. Additionally, with the cooler weather, your body burns more energy to stay warm, so maintaining a diet rich in carbohydrates, proteins, and healthy fats is key to fuelling those autumn runs and aiding in recovery.

Strengthen to Prevent Injury  

One of the best ways to prevent injuries—particularly in the colder months—is to incorporate strength training into your routine. Strengthening your core, glutes, hamstrings, and quads can improve your running efficiency and reduce the likelihood of common injuries such as runner’s knee or shin splints. I recommend adding exercises like squats, lunges, deadlifts, and planks into your weekly training routine. Stability exercises, such as single-leg deadlifts or balancing on a ball, are also excellent for improving coordination and balance, which is essential when navigating slippery or uneven surfaces.

Cross-Training for Balance

Sometimes the autumn weather just doesn’t cooperate, and that's okay. Rainy days provide an excellent opportunity to cross-train, allowing your body to recover from the repetitive impact of running. Cycling, swimming, or even a yoga session can help you maintain cardiovascular fitness while giving your joints a well-deserved break. Embrace cross-training days, as they build overall strength and flexibility, targeting muscles that may not get as much attention during a run.

Cool Down and Stretch

The cool-down is just as important as the warm-up, especially after a tough run in the colder weather. Taking the time to cool down allows your heart rate to return to normal and reduces the buildup of lactic acid in your muscles. After your run, spend a few minutes walking, followed by static stretching to improve flexibility and reduce the likelihood of tightness or injury. Focus on your key running muscles—hamstrings, quads, calves, and hip flexors. Proper stretching ensures that you recover faster and are ready for your next run without stiffness or discomfort.

Running in autumn is a rewarding experience, but it also requires extra attention to safety and injury prevention. By making small adjustments to your routine—whether it’s improving your warm-up, choosing the right footwear, or adding strength training—you can continue to enjoy your runs while minimising the risk of injury. As a personal trainer, I’ve seen firsthand how these simple, yet effective strategies keep runners healthy and active throughout the season. So, lace up, hit the trails, and embrace the beauty of autumn, knowing you're doing everything you can to stay safe and strong. Keep running, and most importantly, enjoy the journey!

To find out more about working with me as a Personal Trainer or Performance Coach, visit: https://www.abperformance.training/contact

‍

^[1] University of Salford's Running Performance Clinic

‍