Running in the cold can be difficult. How can you keep your running going over those cold, winter months? You could hop on the treadmill, if you have access but you should get outside if you can. It’ll help break your day up and get some fresh air.
Follow these tips to keep on top of your training.
1. Dress appropriately
Consider base layers, gloves and a hat. You can always start with a lap around your block first if you want to discard any layers if you get too warm. If you’re running in strong chilly wind, consider a buff to cover your face if the wind, along with appropriate footwear and socks if running in the snow or rain.
Don’t forget you’ll warm up so try not to overdress!
2. Warm up, warm up, warm up
You should always warm up before a run. With the colder weather though you’ll want to spend longer getting your heart rate higher so you can hit the road less like the tin man!
Stabilising muscles around your ankles and hips will benefit from focus with multi-directional movements such as leg swings or circular ankle rotations.
3. Don’t get caught up with pace and mileage
Colder running may be more about maintenance miles than speed-work. In very cold weather, build in hill reps or longer intervals. You may want to avoid short sharp efforts, particularly with an increased risk of pulling a muscle or slipping on ice.
4. Change your clothes quickly at end of run
Your temperature will drop as soon as soon as you stop running, so look to get changed quickly. If you’re not finishing your run at home then plan ahead and take warm clothing with you. Especially important if you’ve been out in the rain or snow! You can even plan ahead and have you comfy clothes laid out for when you return.
If you enjoyed my advice for running in the cold, I recommend this article on running in the winter. 😎
