Whilst most people tend to be less active during winter, why not seize the opportunity to make those typically-crowded running paths and tracks entirely yours! Here are some tips to help you prepare for running this winter.
Have a plan
Lacking the motivation? Make yourself accountable with a plan. Start by writing down some short and long term goals. You may want to run to maintain fitness, race or simply enjoy the great outdoors. Setting goals allows you to tier distance, time and intensity into your program, making your runs more structured. Then, place these goals somewhere you can see them. Having them visible serves as a reminder of why you decided to put on those running shoes in the first place.
Wear the correct gear
Winter running requires a bit more thought when it comes to what to wear. You don’t want to freeze because you’re not wearing enough, or overheat because you’re wearing too much. Choose a base layer top made from wool, polyester or nylon depending on the conditions. If it’s raining, wear a lightweight running jacket that is packable in case you need to take it off. Many can fold into the size of a pocket. Opt for long leggings or pants if it’s cold. Finally, make sure you wear the correct shoes. Shoes to a runner is what a racing car is to a driver. They need to be maintained and eventually upgraded. Many experts suggest retiring a pair of shoes after about 500km.
For more advise on choosing the correct footwear, visit us for a running assessment or have your shoes professionally fitted.
Warm-up
It’s hard enough to overcome the warmth of the indoors for a run in the cold. But a proper warm-up can help ease that transition, whilst also prevent injury and improve performance. Even better, it only has to take 5-minutes. Simply adopt a series of dynamic mobility and activation exercises to raise the heart rate, core temperature and prime your muscles so that they’re ready to go!
Here is some good warm-up and activation exercises to complete before you run:
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