5 essential tips for autumn/winter running: from choosing the best running shoes and kit to staying motivated (2023)

So, the temperature is plummeting and your motivation to keep running is dropping too.

We’ve all been there—writing this I’m wrapped up in an extra layer of wool, including the thickest socks you’ve seen this side of an igloo. And if you’re like me, the thought of heading out into that crisp air for a run just got a little less appealing.

But if you indulge those thoughts, the good habit of frequent running will quickly get broken—or, if you’re early in your running journey, it won’t get established at all.

A few nights in with a glass or two of red wine, and those hard-earnt gains you made in the summer will be under threat.

The miles you put into your legs will drift away after a few windy afternoons.

And I’m sure you agree—that’s a massive shame!

So let’s do better. Here at Kaizen we have some suggestions to keep you running through autumn and winter. And this advice is suitable for everybody—men, women, beginners or established runners. Whether you run on trails or roads. You’ve got this—we’ve got this together.

So let’s get going.

1.PLAN AHEAD, MAKE LONG-TERM RUNNING GOALS

Letting your mind drift towards the spring and starting to think about your future running goals next year can be incredibly re-energising after a late October slump.

Have a look for an early-spring half-marathon—imagine yourself doing it. Make plans. Set yourself a target time—and of course, this nifty little thing we have to offer—our app—can help you plan your training and hone in on that goal all through the dark autumn and winter months.

With the extra focus of a race, you’ll find you want to get out there in those crisp autumn streets, or those wintry November, December, or January nights.

2. WE NEED TO TALK ABOUT GEAR—YOU DON’T WANT TO RUN IN THE RAIN AND COLD IN AN ORDINARY T-SHIRT

Sure, during spring and summer you can get away with flexible clothing choices. There’s not much pressure on the runner other than the need to whip on a t-shirt and pull on some shorts and get out there.

You might think it’s a hassle to piece together a whole new outfit for those less-motivating autumn and winter months ahead.

It does seem like a hassle—at first. The abundant options for autumn and winter clothing choices when it comes to running can make things complicated.

Plus your body has an awkward habit of heating up mid run. Nobody enjoys being a mile out from home, running, enjoying some crisp wintery sunshine only to get so hot that you have to remove that hoodie you thought was a great idea at the start.

Yes—you were cold when you started, but now you’re practically steaming—and now you have a jumper to carry too.

There are ways around this.

Let’s go with some quickfire bullet-points:

Layering is key. We all know that. But did you know that heat-and-sweat-trapping cotton is the enemy. To keep you feeling good, go for quick-drying and breathable running kit with ventilation holes. Go for a close fit. The investment is worth it. It’ll pay off in your improved motivation. You have a Christmas roast coming up, which you’ll have to burn off somehow.
Keep base layers simple—nobody wants chafing from dodgy seams or buttons. Designed-for-purpose running tops have the added benefit that they remove moisture quickly and effectively. They’re made from specially manufactured moisture-wicking material. If you want to see how it should be done check out Optimistic Runners.
Middle layers and tops can be warmer—but make sure you choose light items with adjustable zips and ventilation to give you a little control. Your body will appreciate self-regulating options!
Tops should be wind and water-proof—and breathable. Always breathable—don’t turn yourself into a sauna. Save the sauna for the gym.

3. RUNNING SHOES AND SOCKS AND HOW TO LOOK AFTER THEM THROUGH AUTUMN AND WINTER

The body is your temple, but your feet need special attention too if you want to get through to spring with your calves and cardio in top shape.

Wet and cold feet are going to make your running uncomfortable and bring you down.

You can imagine getting caught in the rain one day, and that cold squelching feeling in your shoes still being there when you next head out. They didn’t even dry properly after your previous run. In that moment, you might be tempted by a bath instead—no risk of blisters, no chilling coldness seeping through from your ankles to your metatarsals. Just warm water, candles. The lot.

Enough of that! Baths take time, and you’re a shower person anyway.

And you can avoid these problems if you keep in mind one or two things:

If it’s raining, it’s raining. Wet feet might be difficult to avoid. Rather than go big on a fancy pair of waterproof running shoes, a good alternative is to invest in waterproof socks, and to plan ahead with how you’re going to actually dry those shoes. Which brings us to…
Drying can be tricky in a cold house. Stuffing your shoes with newspaper helps absorb some of the moisture. If you can, avoid direct heat sources like radiators, as they can damage your shoes. Let them air dry. And if you’re still having problems with eternally damp running shoes, then consider a second pair and rotate. A nice pair of hybrid road-trail running shoes could open up options for varying your running activity—who knows, you might fall in love with the crunch of loose twigs and leaves beneath your feet.
And let’s face it, no shoe is going to master the ice, but for slush and raining conditions, it’s a good idea anyway to invest in a little extra grip. And if you want to run on snow, you’re going to want something designed for purpose.

Merino wool socks are a popular choice for cold-weather running. They release heat easily and they’re breathable, so they help dry your feet. They keep odors at bay too, which, you know, that special someone in your life might appreciate.

4. SOME DAYS IT”S OK TO LOOK FOR ALTERNATIVE ACTIVITIES OTHER THAN OUTDOOR RUNNING

If every cloud has a silver lining then those beautiful, icy winter clouds have plenty of positive options. If one door closes because it’s too damn cold, then another one opens into a gym.

Generally speaking, winter can be a good time to work on some of your weaknesses, particularly if you’re still working out which race you’re going to choose in spring.

Think of alternating your physical activity beyond outdoor running—treadmill running, for example.

But if that gets too boring, and it will surely, there’s always cross training and a little bit of strength work.

Embrace variety.

But always try to get out at least once a week to keep your outdoor running muscles in shape.

5. MIND OVER MATTER

Remember, every time you hit the road, it's a victory. And these victories are so much more impressive when it’s too cold to spend any real time outside but you get out there anyway. You’re a hero. Do the work, then reward yourself with a well-earnt pat on the back.

Or do even better: think about that delightful warm shower or mug of hot cocoa at the end of the run. These little pleasures generate a lot of positive reinforcement that is essential to tricking ourselves into thinking we actually enjoy this.

Just joking. We love it.

Picture this: The crunch of golden leaves beneath your feet, your breath dancing in the cool air. Autumn and winter are visual masterpieces, and you're running right through them. Bliss.

So guys, that’s it. Are you feeling motivated?

You don’t need to let up. Maybe it’s time to get out there right now. (Or at least invest in some better gear first and get out there again when it arrives in the post).

If you’re beginning your running journey, there’s really no need to put things off because of a little chill.

Remember that our app lets you accurately predict your performance in a marathon. You track your stats, and we accurately show you your predicted time. The great thing is that this helps you manage your training load.

So, for example, you looked ahead and found a half marathon in March, right? Well, with our app we can help you manage your training load over the winter months. Stay on track, smash those goals, and keep motivated.

And eat well—if you’re interested in learning how to eat before running, we have another post on that too.