I was gifted some items from adidas for the purposes of this post. All words are my own.
Running in the summer is easier in so many ways: it is (usually) drier and warmer, there’s more hours of daylight and you don’t have to worry about mud. You don’t really have to think about a lot, whereas in the winter it can be a minefield just working out what to wear.
I’m writing this winter running guide as I got back into running around March this year, so just as we were coming into spring. I therefore managed to miss the worst of the winter, although the summer hasn’t exactly been warm or dry! I’m now starting to look forward and make plans so I can keep running in the dark and cold.
I’m an avid watcher of weather forecasts (I like to look at a few to get the best one!) and do try to time my runs to avoid the worst of the weather but, as I am short on time, sometimes I have to head out in the rain or wind or I would never do any exercise. All I can do is try to be as prepared as possible, and I’m hopeful I can keep running throughout the winter.
Although I’m writing this as a guide to running in the winter, the tips can equally be applied to many outdoor activities.
Warm up and Down Properly
Firstly, when it’s cold it’s very important to do a proper warm up. By warming up, you raise your heart rate and get oxygen to your heart and lungs, as well as your muscles. When your muscles are warmed up, they are looser and more relaxed, which helps you to perform at your best and prevent injury.
A good stretch is vital before you start running
When it’s cold, you might notice that your body feels more tense, especially if you are shivering. Also, in order to keep warm, your body restricts blood flow to the vessels that are closest to the skin in order to keep your important inner organs as warm as possible. This means that your muscles can get less blood flow and be more susceptible to injury.
This means that it is really important to do a proper warm up before starting any exercise in the winter. It might be better to do a warm up at home first, or if you are warming up outside, keep a tracksuit set or running jacket on for a while until you are thoroughly warmed up.
What to Wear
It can be tricky to know what to wear when running in the winter. I personally find it difficult as I get very hot very quickly, but I obviously don’t want to risk injury by being too cold to start with.
I do have some thermal base layers from my walking kit, but I find these too hot, unless I’m going for a short run and the temperature is in minus figures.
When it’s cold I tend to wear a long sleeved running top and a lightweight running jacket. I can then take the jacket off and tie around my waist once I’m warmed up. A light, breathable waterproof jacket is also a good idea if you have to head out in the wet weather.
I wear my trusty cap all year round: it keeps the sun(!) off my face in the summer, and the rain off in the winter.
You may find that your extremities feel the cold when you run in the winter, even if your body is warm. A hat or ear warmers, gloves and a Buff style neck warmer can help to keep you warm and comfortable.
Look after your Feet
I really (I mean REALLY) hate having wet feet at the best of times and running with wet feet is awful! With the amount of rain we’ve had lately I have had to get used to it somewhat. I just make sure I change out of my wet stuff as soon as possible.
If the weather is really wet, I wear my old trainers so I don’t wreck my lovely new womens running shoes. If you run off road, a pair of trail running shoes are essential. Look out for ones with GORE-TEX as they are waterproof and you can avoid soggy feet.
Safety Tips
One of the issues of running in the winter is the lack of daylight. I tend to run during the day, however I still like to wear bright clothing so I can be seen easily as the days can be dull. If you regularly run in the dark, it’s important that you can be seen by other road users, so wear high vis or clothing with reflective strips. If you run in rural areas a head torch is also vital.
I wear bright colours, such as this orange top, in the winter so I can be easily seen by other people and traffic
Route Planning
When conditions are not ideal, as with hiking, it’s important to take this into account when planning a route. Recently I have had to avoid running along the river, as the town I live in has suffered quite badly in the recent floods.
I also stick to running on the road all year round, but if you prefer a mix of terrain remember to take into account that trails are likely to become very muddy and slippery.
When the clocks go back in October, it’s important to remember the lack of daylight, every year it comes as a surprise to me how early it gets dark. This can affect routes, especially if you run on busy roads, so take this into account when planning where to run in the winter.
It can be more challenging doing any exercise outside in the winter, but if you take a few simple steps to prepare properly, it can be just as rewarding as running in the summer.
Do you like running in the winter? What tips help you to exercise outdoors all year round?
