Frosty’s Winter Running Tips

Whether you are a beginner or a seasoned veteran, winter can be a challenging time to get those miles in. The key to staying safe is preparation – failing to prepare is preparing to fail!

Here are some top tips to ticking those miles off during these cold months.

Clothing – With it being dark most of the day hi-viz or reflective clothing is a must. A head or chest torch is essential not only to be seen by traffic, but to see all those kerbs, trip hazards and other things you can’t see as you put one foot in front of the other.

My top tip – dress for mile two! It might be -4c when you step out the door, but your body temperature raises when running and I guarantee you will get too hot if you put lots of layers on! Wicking clothing is a must and consider whether you need a hat and gloves.

Footwear – During the winter months grippy trainers are a must – those slick carbon shoes can wait till race day! Consider light trail shoes if its icy or snowy. The extra grip will help. Make sure you are light on your feet with quick leg turnover to reduce the chance of slipping over.

Warm Up – Many runners are guilty of skipping that warm up before heading out the door. It is even more important to warm up before heading out in winter. In lower temperatures your body priorities keeping your core warm, which means a reduction in circulation in your arms and legs. Spend 5-10 minutes doing a gentle warm up indoors before heading out the door!

And finally – assess whether it is safe to go out. If it is too treacherous, icy, heavy snow predicted, consider if you should cancel the run. You won’t lose fitness missing a session but you might lose a lot if you get injured. Are there other options? Treadmill, bike, gym, or access to other cross-training which might keep you ticking over.

Stay safe out there and happy training!