When Do the Clocks Go Back in 2026? How to Keep Your Training on Track

The clocks go back in 2026 at 2am on Sunday 25 October, when they move back one hour to 1am. That ends British Summer Time (BST) and puts the UK back on Greenwich Mean Time (GMT), so you get an extra hour on Sunday morning, lighter mornings for a few weeks, and much darker evenings. If you train after work, that last part is the one to plan for. This guide covers what changes, how to use the extra hour, how to look after your sleep, and a simple week-by-week schedule so your training does not drift as the nights draw in.

When exactly do the clocks go back in 2026?

According to GOV.UK, the UK clocks go back one hour at 2am on the last Sunday in October. In 2026 that is Sunday 25 October, so at 2am BST the time becomes 1am GMT. Saturday night is one hour longer than usual.

Most smartphones and connected watches change by themselves. Older sports watches, car clocks, ovens and some gym equipment may need changing by hand, so check your watch before an early Sunday run. The clocks go forward again at 1am on Sunday 28 March 2027, the last Sunday in March.

What actually changes for your training?

The amount of daylight does not change overnight. What changes is when it falls in your day. Sunrise and sunset both jump an hour earlier on the clock. For morning runners, that means a short spell of lighter starts. For evening runners, a 6pm run that was in fading light on Saturday is fully dark by Monday.

Here is roughly how it looks in London. Times are approximate and rounded, and they shift by location: further north, especially in Scotland, winter sunsets come earlier.

The takeaway: the lighter mornings are a bonus that lasts about four weeks. By late November, sunrise is back to around where it was before the change. The dark evenings, though, last right through to the spring.

How should you use the extra hour?

You have two good options, and it is worth choosing one on purpose rather than losing the hour to a later night on Saturday.

• Bank it as sleep. If you have had a busy few weeks, keep your usual Saturday bedtime and enjoy the extra hour. It is one of the easiest recovery wins of the year.
• Use it for a daylight session. Your body will probably wake you early anyway, since 7am GMT feels like 8am BST. That makes Sunday 25 October a good morning for your long run, a relaxed walk-run, or a strength session before the day gets going.

What to avoid is staying up an hour later on Saturday because you will get the hour back, then training hard on Sunday on less sleep than normal.

How do you protect your sleep through the switch?

Sleep is where training turns into progress, so it is worth a little care. The NHS says that, on average, adults need 7 to 9 hours of sleep. Its self-help tips for people who struggle to sleep include waking up and getting out of bed at the same time every day, exercising regularly during the day, and not exercising in the 4 hours before bed.

Many people feel slightly out of step for a few days after the clocks change: sleepy earlier in the evening and awake earlier in the morning. A few simple habits help:

• Keep your wake-up time steady. Pick your normal weekday wake time and stick to it from Monday 26 October.
• Ease in if you like. Some people find it helps to go to bed and get up 10 to 15 minutes later each day in the few days before the change.
• Get daylight early. A morning walk or run in the newly light mornings is a pleasant way to reset.
• Watch late hard sessions. If a dark evening pushes your HIIT class later than usual and you find it hard to drop off, try moving it earlier or making it an easier session.

What does a simple week-by-week schedule look like?

Use this as a guide for the next two months. It is not a training plan in itself, just a way to keep your existing week working as the light changes.

Are you a morning runner or an evening runner?

If you train in the morning, the clocks going back is good news for a while. A 7am run that was in the dark on Friday will be in daylight the following week. Make the most of it: this is a nice time to try an extra easy run or a morning walk. Just do not throw your head torch in a drawer, because by late November you will be running in the dark again.

If you train in the evening, you lose your after-work daylight in one go. You do not need to become a morning person overnight. Instead, try a mix: a lunchtime run once a week if work allows, one run on a busy, well-lit route, and your longest run at the weekend while it is light. For kit, routes and staying visible, read our beginner guide to winter running in the dark.

If you are not sure which suits you better, our guide to morning vs evening workouts goes through what the research suggests. The short answer: the best time is the one you will actually stick to.

What are good indoor backups for dark evenings?

Having an indoor option ready means a dark, wet Tuesday does not wipe out your week. Three that work well:

• Treadmill easy run. Run at a pace where you could hold a conversation. Many runners set a small incline, around 1%, so it feels closer to running outside.
• 20-minute HIIT at home. Warm up for 5 minutes, then do 8 rounds of 30 seconds of work and 30 seconds of easy movement (squats, step-ups, fast marching, mountain climbers), then cool down for 5 minutes. No equipment needed.
• Strength session. Squats, lunges, push-ups, glute bridges and planks. Two sessions a week is a great winter habit for runners and helps you feel strong when the light comes back.

When you do head outside, the colder evenings call for a longer warm-up and the right layers. Our guide on how to keep running in cold and dark weather covers what to wear and how to warm up.

How do you stay motivated until spring?

The first week after the clocks change feels like a shock. By the second or third week, most people have found a new rhythm. A few things help:

• Lower the bar for weekday sessions. A 20-minute indoor session you actually do beats a 45-minute run you skip.
• Train with someone. A running club night or a friend at the gym makes a dark evening much easier to face.
• Lay out your kit. Morning runners: put it by the bed. Evening runners: take it to work.
• Count the weeks, not the miles. Aim for consistency from now to Christmas. That is what carries into a strong spring.

How can Edge help when the clocks change?

Edge treats running, strength, HIIT and mobility as one plan, rather than separate apps for each. That makes the dark-evening swap simple: if an outdoor run is not happening on Tuesday, the strength or HIIT session that is already in your week can take its place without throwing the rest out. Edge Pro gives you a fully personalised plan, ready within 24 hours, and you can message a real coach anytime to talk through moving sessions around a new winter routine. Edge also syncs with Strava, Garmin, Apple Health and Coros, so your runs land in one place.

Sunrise and sunset times are approximate for London and vary by location. Clock-change dates from GOV.UK at the time of writing.

This article is general guidance, not medical advice. If you are new to exercise, returning from injury, pregnant, or managing a health condition, speak to your GP before starting, and see a physio for any niggle that does not settle.