Weather is such an important factor in our attitudes toward running, and sometimes our motivation and preparation can be stunted if we are not fully ready for some unexpected changes. Regardless of where you live, running is the BEST way to take exercise comfortably outside, even in the coldest weather.

On the flip side, we also must endure some extra crispy Winter mornings, which for some people are a game breaker – the following tips are going to change your mind on that front for the better, so you can enjoy your daily trek whether it be rain, hail or shine!

Layer Up

One of the hardest decisions to make before running is what to wear as you have no idea how you will be feeling mid-run. It is far better to overdress and remove layers, than to spend your entire run shivering. Look to choose sweat- wicking material for cold weather running to avoid excess moisture on the skin. The feeling of getting too hot internally is one of the most uncomfortable features of winter running, so we must be prepared to be able to stay warm and give our body enough breathability to stay refreshed.

Warm Up

During the colder months, muscles take a longer time to activate. Spend 5-10 minutes running through dynamic stretches pre-run to get your body prepared and warmed for your run. Dynamic stretches are different to static stretches as they include movement instead of holding the stretch.

• Side lunges
• Leg swings
• Butt kicks

Keep Motivated

It’s no secret that motivation is unwillingly stunted during the colder months, and the thought of heading outside when you are cosy is not ideal at the best of times. However – there are ways we can keep on top of our motivation that help us to achieve our daily/weekly goal. It’s easier to run with someone to stay motivated. Joining a Run Club like our FREE Weekly Run Club where we run with friends every Tuesday night. We cater for all levels of fitness and our Run Coaches lead each distance. We usually have 3 distances weekly for you to choose from. Keeping yourself accountable and tracking your progress to ensure you are always ahead of your game also helps to motivate yourself through every run. Exercise tracking apps are a great incentive when you are running regularly, as they positively reinforce and record your activity to give you a more holistic view of your performance.

Breathing

Breathing whilst running tends to become a little bit harder as the cold rolls in. Cold air tends to irritate your bronchial tubes, lungs, and mucous membranes. Inhale through your nose and exhale through your mouth. If you allow yourself to breathe in regularly, your body can stabilise the cold air and warm it up for a more efficient intake. Remember to keep your breathing consistent and deep, especially during the first 1-2 kilometers of your run as your body begins to warm itself up.
Breath control tips for running in cold weather;

• Stay Hydrated
• Take deep, relaxed breaths and avoid panting
• Reduce the pace until you feel warmed up

Plan your route

Are you dealing with slippery footpaths? Or any muddy trails? Is it well-lit if running at night?

Figuring out how to run in cold weather involves planning a route so you can execute your run for the day safely and effectively. Running in winter means running in the dark for most runs. Make sure you have the right gear to make yourself seen. A head lamp and reflective gear are essential items. Even with these items always try to run where there are streetlights and if you must run on the road remember to run towards oncoming traffic so that you and approaching cars can see each other.