Easy? Yes. Obvious? Maybe. Here are our top tips for running this winter.
With the recent drop in temperatures, there is no doubt that winter is finally on it’s way. Maximising the benefits of your running training in these conditions is all about good preparation, and nailing the basics.
That is why we have put together a Winter Running Guide. It explains exactly what you need to do, so that you can focus on the running at hand.
LAYER UP
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Wearing the right layers allows you to invest all of your attention and energy into your running session, rather than the fact you are cold or even wet. We recommend you wear:
- A Base Layer:Â A lightweight, moisture wicking top made of either wool or a synthetic blend to keep sweat off of your skin.
- A Middle Layer: A fleece layer to trap heat in and keep you warm.
- A Outer Layer: A wind and rain proof garment to protect your from the conditions.
But remember, this is just a guide. You can always add or remove layers depending on the conditions and the type of session you are doing.Â
WARM UP & COOL DOWN
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Even a short warm up before your run, and warm down after your run can make a massive difference to how you perform both on the day, and going forward.Â
By warming up you increase your blood flow and loosen up cold and tight muscles. This puts you in a much stronger position to begin your run, and also reduces your risk of injury.
Cooling down is just as important because it allows your body to return to resting temperature gradually, preventing post run chills, and your muscles from ceasing up.
PRIORITISE HYDRATION
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Have you noticed that your thirst levels have dropped with the recent fall in temperature? That is very common, but don’t let it fool you.
As you know, when you run your breathing rate and sweat levels increase. Both of these processes remove moisture from your body, therefore dehydrating you no matter the weather.
On top of that, cold and dry conditions remove moisture from your skin, dehydrating you even further.
Ensuring you are hydrated, even when you may not necessarily feel thirsty is crucial as it boosts your energy levels, supports muscle function, and helps regulate your body temperature during training.
BE BRIGHT
Morning and evening runs are getting darker, but that shouldn’t stop you from getting out there and smashing your goals. However, have you thought about how visible your running gear is?
Wearing bright colors or gear with retroreflective strips helps drivers and passersby spot you sooner. This simple tweak to your running gear can make a huge difference in keeping you safe on your runs.
Once you have got these things right, you can really focus on the running itself. If you are chasing a goal this winter and would like expert assistance reaching it, our running coaches are here to help.