THE ULTIMATE AUTUMN RUNNING GEAR GUIDE

With worries about visibility and slippery surfaces, autumn can be tricky for running. Here's everything you need to know about staying warm, dry and running this autumn.

Whether you're running on trails or running on roads the slippery autumn conditions can slow you down or even result in injury. Add to that the puddles, dewy grass, and muddy trails and suddenly wet, uncomfortable trainers and blisters are a concern too. 

Well-fitting rainers will go a long way to preventing blisters, so make sure you choose the best running shoes for you. Get your free gait analysis at your local Runners Need store. Using video technology to analyse how your feet respond to every step, our expert fitters can assess your biomechanics and running style to ensure you're running in the perfect trainers.

If you're running on trails, ensure you're wearing a proper trail running shoe rather than a road running shoe. Trail shoes are usually constructed from a no-sew, sock like, full piece upper to help protect your foot. They're also specially designed with deeper lugs and a more aggressive tread pattern to grip rugged terrain giving you more stability on slippery surfaces. They're also made from tougher stuff with hidden plates and toe protectors to help protect your feet from bruising from rocks and roots.

This is one of our most frequently asked questions in autumn and winter and if you want to keep your trainers in good nick the answer is no. Putting your running shoes through the washing machine can damage the foam that makes up the midsole, reducing its cushioning effect.

Instead, to safely clean your running shoes: 

• If possible, remove the insole and laces, clean in a bowl of lukewarm water with a dash of laudry detergent to remove sweat and dirt.
• Use a light scrubbing brush or old toothbrush to lightly remove dirt and grit from your running shoes.
• Soak your shoes in a bowl of lukewarm water for 5-10 minutes with a dash of laundry detergent.
• Once soaked, gently brush off the mud and dirt before rinsing well in cold water.
• Shake off any excess water before tight stuff your shoes with balled newspaper. This will soak up the remaining moisture.
• Allow around 12-24 hours for your shoes to dry naturally Place them around 2 metres from a radiator but not directly on a heat source as this can shrink and warp your trainer.

One of the easiest mistakes to make when running in autumn is wearing too much. Although it's tempting to wrap up warm as you head out the door into the crisp air by mile 1 you'll probably be overheating. 

The key to staying dry and comfortable, whatever the weather, is layering.

Layering the right fabrics will keep the moisture continually moving away from your body, keeping you the perfect temperature. Always select sweat-wicking, quick-drying, and breathable gear to help keep you cool and running comfortably. Look for mesh ventilation panels for airflow and seamless construction to avoid nasty rubbing. The ultimate benefit to layers is that if you start to feel uncomfortably hot you can easily remove a layer and tie it around your waist.

Steer clear of anything cotton; not only does it trap the heat but it soaks up sweat keeping the moisture against your skin increasing your chance of chafing.

• TOPS - Base layers and mid-layers make up your two main top layers giving you great versatility whatever the weather.
• On warm but dry autumn days wear only a base layer or mud-layer. For those lighter but wet days easily team a base layer with a light running jacket to stay cool and dry.

As it gets colder add a mid-layer over your base layer for ultimate warmth and performance, adding your jacket on cold and wet days.

• MID LAYERS - This layer is designed to keep you warm while continuing to keep the moisture moving away from your body.
• A good mid-layer won't make you hot, so look for mesh panels and features such as half zips to give you more temperature control.

SUN CREAM

• A bit odd amongst the warm hats and head torches but if you're out running on a warm autumn day it's easy to forget that the same UV rays can still damage your skin. Ensure your sun cream or sun block protects against UVA and UVB rays as well as a high SPF.
• It also needs to be waterproof, and ideally windproof. Sweating off your sun cream is not only likely to give you stinging and watering eyes but it doesn't do your skin much good. Sport sunscreens usually contain zinc oxide to provide extra protection regardless of how much you sweat.
• Don't forget to apply it to your lips too.

SUNGLASSES

• Like your sun cream your sunglasses need UV protection. Go for sunglasses with grip on the nose to ensure they don't slide down your face.

HYDRATION

• Staying hydrated is vital, especially if you're heading out on a long run.
• From handheld water bottles to hydration belts that sit comfortably around your waist to hydration bladders there's no excuse for not taking water with you.All ergonomically designed these products are perfect whatever your distance.
• To help maintain proper hydration and balanced electrolyte levels during, and after your run, drinking diluted sports drinks or using hydration tablets will provide your body with the best combination of electrolyte replacement and rehydration to stay cool, and run easy.