I received a few items from Adidas for the purposes of this article. All words are mine.
Running in summer is easier in many ways: it’s (usually) drier and warmer, there are more hours of daylight, and you don’t have to worry about mud. You don’t really need to think about much, whereas in winter it can be a minefield just figuring out what to wear.
I’m writing this winter running guide as I started running again around March of this year, just as we were heading into spring. So I managed to get through the worst of winter, even if the summer wasn’t really hot or dry! I’m now starting to look ahead and make plans so I can continue running in the dark and cold.
I’m an avid weather forecast watcher (I like to look at a few to get the best one!) and I try to time my runs to avoid the worst weather but, as I’m short on time, sometimes I go out under rain or wind, otherwise I would never exercise. All I can do is try to be as prepared as possible and hopefully I can continue racing through the winter.
Although I’m writing this as a guide to running in winter, these tips can also apply to many outdoor activities.
Warm up and relax properly
Firstly, when it is cold it is very important to warm up well. By warming up, you increase your heart rate and deliver oxygen to your heart and lungs, as well as your muscles. When your muscles are warmed up, they are looser and more relaxed, which helps you perform at your best and avoid injury.
A good stretch is essential before you start running
When it’s cold, you may notice that your body feels more tense, especially if you’re shivering. Additionally, in order to stay warm, your body restricts blood flow to the vessels closest to the skin in order to keep your important internal organs as warm as possible. This means your muscles may receive less blood and be more susceptible to injury.
This means that it is very important to warm up properly before starting any exercise in winter. It might be best to warm up at home first, or if you’re warming up outside, keep a tracksuit or running jacket on for a while until you’re fully warmed up.
What to wear
It can be difficult to know what to wear for running in the winter. Personally, I find it difficult because I get hot very quickly, but I obviously don’t want to risk injury by being too cold to begin with.
I have a few thermal base layers in my walking kit, but I find them too warm unless I’m doing a short run and the temperature is in the single digits.
When it’s cold I tend to wear a long sleeve running top and a lightweight running jacket. I can then take the jacket off and tie it around my waist once I’m warm. A lightweight, breathable waterproof jacket is also a good idea if you need to go out in wet weather.
I wear my trusty cap all year round: it protects my face from the sun (!) in summer and the rain in winter.
You may find that your extremities are cold when you run in winter, even though your body is warm. A Buff-style hat or earmuffs, gloves, and neck gaiter can help keep you warm and comfortable.
Take care of your feet
I really (I mean REALLY) hate having wet feet at the best of times and running with wet feet is horrible! With the amount of rain we’ve had lately, I’ve had to get used to it a bit. I just make sure to remove my wet things as soon as possible.
If the weather is really wet, I wear my old sneakers so I don’t ruin my cute new women’s running shoes. If you run off-road, a pair of trail running shoes is essential. Look for those with GORE-TEX as they are waterproof and you can avoid soggy feet.
Safety Tips
One of the problems with running in winter is the lack of daylight. I tend to run during the day, but I always like to wear bright clothes so I can be easily seen because the days can be boring. If you regularly run in the dark, it is important that you can be seen by other road users. So wear high visibility clothing or clothing with reflective strips. If you run in rural areas, a headlamp is also essential.
I wear bright colors, like this orange top, in the winter so I can be easily seen by other people and traffic.
Route planning
When conditions are not ideal, such as when hiking, it is important to take this into account when planning a route. Recently I have had to avoid running along the river, as the town I live in has suffered greatly from the recent floods.
I also stick to road running all year round, but if you prefer a mix of terrain, remember to keep in mind that the trails are likely to get very muddy and slippery.
When the clocks go back in October, it’s important to remember the lack of daylight. Every year I am surprised at what time it gets dark. This can affect routes, especially if you run on busy roads, so take this into account when planning where to run in winter.
It can be more difficult to exercise outdoors in the winter, but if you take a few simple steps to prepare properly, it can be just as rewarding as running in the summer.
Do you like running in winter? What tips help you exercise outdoors all year round?