When it’s cold and wet outside, running can be the last thing you want to be doing. The thought of wet feet and sliding around on pavements that are resembling ice skating rinks can be off putting to say the least, but read on to find out the best way to cope with even the most extreme of British winters!
Stay motivated
Does the thought of going for a run when it’s cold, blustery or snowing, make you want to run a mile... but straight back to the comfort on your sofa? If you couldn’t imagine anything worse, then don’t worry, you’re most definitely not alone! Why not arrange to go with a friend – you can motivate each other to battle through the rest of the run!
Layer up
It’s our prerogative to wrap up warm before we head out, but more often than not about 5 minutes into the run, you’ll be stripping off and left with all these spare layers left flapping around your waist! Try doing a warm up before you leave the house so that your body temperature is already up, or even just warm your clothes up on the radiator before you put them on as this will also help! Layering is the best option to keep you the right temperature, but it’s important you know what layers you need to have on! Start with a thin layer of synthetic material as this will draw the sweat away from your body which should help regulate your body temperature- remember that damp clothes will go cold very quickly! On top of the synthetic layer, add an insulation layer such as a fleece or wool and then you want to top it off with a breathable, waterproof layer to help protect you from the wind and the rain! If you feel like you’re losing heat from the head and hands, then invest in a good hat and some gloves!
Keep your feet warm
Training in the elements can be tough on your feet. You need them to be able to breathe but also be protected from the cold, rain and potential snow that you may find yourself running in! Try and go for trainers that have as little mesh on as possible and if you can, find shoes with a Gore-Tex upper. This water resistant material will repel any water trying to get in but also still allow your feet to breathe to stop them over heating! Be sure to find socks which will wick the sweat away from your feet but also keep your feet warm!
Be seen
It’s easy to stick on your running gear and not really think about whether you can be seen but as the night’s drawer in and you’re having to battle the elements which can reduce visibility, it’s more important than ever to be seen! Invest in some good hi-vis clothing and if you’re running somewhere where there isn’t going to be many streetlights, it may be worth investing in a head torch! If you want to go all out, you can even now buy headphones where the wires flash in time to your music –there really is no excuse not to be seen! Don’t forget the extra safety too- avoid wearing headphones if you can and tell someone the route you’re going to run and what kind of time you expect to be back, just in case!
Choose the best route
If you walked home and found that ice skates would be more appropriate than trainers, maybe stick to a root where you can run on the grass instead! If it’s a windy day, try and run into the wind at the beginning when you’re the strongest and then use the wind to carry you home on the way back! If it looks like it’ll be a tough battle against the elements, maybe do a few loops closer to home so that if it gets too much, you can bow out without being miles away! Don’t forget that if you do choose to venture further from home, always take some money or Oyster Card with you –you don’t want to be completely stranded!
Don’t forget:
- Keep hydrated - With more layers on than normal, you’ll be sweating although you won’t necessarily feel it as much as you usually would. It’s just as important to take on water in the winter as it is in summer even just for that fact that it can reduce injury and relieve you from any extra DOMs pain!
- Warm up slowly- In cold weather it is going to take you longer to warm up properly. Capillaries stay constricted for longer and muscles feel stiffer, so you might find breathing more difficult in the first ten to 15 minutes of a session.
- When you finished your session, it’s imperative that you remove your damp clothes as quick as you can and wrap up in warm, dry clothes. If possible, get back and change before you do your cool down!
