The new year is a time when many of us turn our attention to goals and habits we want to embed, but with winter in full swing, it can be tricky if our chosen activity involves heading outside.
Running is a perennial favourite for those looking to improve their health and wellbeing, but lacing up to head out into driving wind and rain can make this a difficult habit to cement in the colder months. Here are some top tips to make running in the winter a little more appealing.
Layer Up Wisely
Dressing for the weather can make all the difference, not just in terms of comfort, but also by potentially reducing your risk of injury too. Warm muscles are less prone to strains, so ensure you’re kitted out appropriately for those chillier runs.
A moisture-wicking base layer should be top of every winter runner’s shopping list. Sweat might be the last thing on your mind in January, but once you hit your stride you will inevitably sweat, and a base layer that effectively pulls that moisture out will ensure that the sweat doesn’t cool on your skin and make you cold.
A good insulating mid-layer should be topped with a windproof and water-resistant jacket, which will help to keep you dry and protect you from those biting northerly winds.
Warm Up Indoors
A simple way to ease the transition to outdoor temperatures is to warm up before you leave the house. Simple dynamic movements like jumping jacks, high knees and leg swings will elevate your heart rate and body temperature, as well as loosening up your muscles. You’ll be more comfortable when you head out the door, and enjoy the added benefit of reducing your injury risk too.
Get Some Accountability
It’s well documented that most new year’s resolutions are abandoned before we reach the end of January, so it can be useful to think of ways to hold yourself accountable for your fitness goals. This can be as simple as roping in a friend to join you on your runs, or perhaps enlisting the help of an expert running coach to plan your training and keep you motivated. It’s much more difficult to blow off a run if someone’s either waiting to run with you, or waiting to hear how you got on, so outsourcing some of the discipline required can be a smart move to help you lace up even when your motivation is flagging.
Stay Visible
Daylight hours are reduced in the winter months, forcing many runners to train in the early mornings or late evenings. In the UK, this will almost certainly mean you’re running in the dark at some point, and it’s vital to consider how to stay safe in low–light conditions. Simple accessories like a headtorch, reflective stripes or flashing armbands are all great ways to ensure you can be seen by other people and vehicles.
Conclusion
The British winter can offer fairly unforgiving conditions for new runners, but these simple steps can ensure you stay warm, safe and motivated until the glorious spring sunshine arrives.
