Running in Autumn: Optimising Supplements, Performance Wear, and Recovery

When the air cools and leaves fall, autumn offers runners wonderful scenery: the crisp air coupled with fallen leaves can offer a welcome respite from the hot humidity of summer training. But this change in temperature also presents unique challenges to runners. 

Here’s how to make the most of the season, stay healthy, and keep performing at your best.

As autumn arrives, your body may need extra nutritional support. Shorter, colder days increase your risk of colds, injuries, and fatigue. Strategic supplement choices can keep you strong:

• Vitamin C: Boosts your immune system and helps fight off seasonal colds. It also protects against free radicals and helps reduce fatigue.
• Vitamin D: With less sunlight exposure, supplementing vitamin D supports bone health, muscle function, and your immune system. See Puresport’s Vitamin D supplement.
• Iron: Critical for runners to offset endurance-induced losses and maintain energy.
• Magnesium, Potassium, Sodium: These electrolytes help prevent cramps and aid recovery, especially after tough or wet autumn workouts.
• Well-Formulated Running Gels: Easy-to-digest mid-run gels provide fast carbs and sometimes added electrolytes — ideal for longer efforts in unpredictable weather.

Your training isn’t complete until you’ve recovered well. Smart post-run habits for autumn:

• Hydration and Electrolytes: Replenish water plus sodium, potassium, and magnesium to recover from sweat and aid muscle repair.
• Stretch, Foam Roll, and Self-Massage: Use dynamic stretches before your run (think leg swings, high knees), and follow up with static stretching, foam rolling, or a massage gun post-run to boost flexibility and reduce DOMS (Delayed Onset Muscle Soreness).
• Sleep: Prioritise high-quality, restorative sleep—your body does most of its repair overnight.
• Cross-Training: Include cycling, swimming, or yoga on easy days for better mobility and to avoid overuse injuries.
• Rest: Don’t be afraid to add extra rest days if your body is feeling the strain; rest is crucial as your body adapts to a new season.

• Boost immune health: Add vitamin C and D to your supplement regime whilst also being mindful of other important minerals in your body including sodium and potassium. 
• Dress appropriately: Layer for warmth and adaptability, and don’t forget reflectives for those darkening skies. 
• Recover intentionally: Prioritise hydration, stretching, mobility, and rest for peak performance.

Autumn is a rewarding season to run — embrace nature’s change, support your body with the right supplements, gear, and habits, and you’ll thrive on every cool, crisp mile.