TOP FIVE TIPS FOR WINTER RUNNINGThere’s no denying there’s been a definite shift in temperature recently, autumn is arriving and winter is definitely on it’s way. Plan ahead with our top 5 tips for training during the upcoming nippy time of year:
1. Make a Plan Make plans to meet someone for a run, then there’s no backing out if you’re not quite in the mood for it. Making plans will help you to get motivated and stay on track throughout the winter.
2. Dress for the conditions The general rule of thumb is to dress as if it’s 20 degrees warmer. You want to be warm but not overheating when you run. 10 to 20 degrees: 2 tops, 2 bottoms. 0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of gloves, 1 scarf wrapped around mouth or a balaclava.
3. Gone with the wind Wind is brutal when running, especially in Scotland! Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for about 10 minutes, turning around to run with the wind at your back for five minutes, and repeating.
4. Old habits die hard Traditionally a morning runner? Why not try a lunchtime run instead when the temperatures are a bit warmer? Alternatively, try running twice a day, in the morning and in the evening – it’s better than doing one long run where you might get very cold toward the end.
5. Don’t forget water! Staying hydrated is still important. Obviously you’ll need less water than in the summer months, but just because it’s cold doesn’t mean you don’t need to hydrate. A nice glass of ice cold water might be the last thing you want when the temperature’s low, but your body still needs the hydration.