Don’t Let Winter Stop Your Run

As the days get shorter and the temperature starts to drop, it can be tempting to put the running shoes away until spring. Dark mornings, cold evenings, rain, wind and icy paths don't exactly make getting out of the door appealing.

But winter doesn't have to mean putting your running on hold. In fact, continuing to run through the colder months can be one of the best things you can do for your fitness, your routine and your wellbeing.

The benefits of running through autumn and winter

One of the biggest benefits of continuing to run during winter is simply maintaining consistency.

It is much easier to maintain the fitness you've built up than to stop completely and try to start again in the spring. Regular running also helps maintain cardiovascular fitness, strength and endurance, while keeping that all-important running habit going.

There are mental benefits too. Getting outside in daylight, even on a cold or grey day, can be a great boost to your mood. Running can provide a welcome break from work and everyday life, and there's something particularly satisfying about getting back home after a cold-weather run knowing you've done it!

And, of course, winter running can be beautiful. Crisp mornings, frosty paths and quiet streets can offer a completely different running experience to the warmer months.

Winter running does come with some risks

Cold weather and reduced daylight do mean that we need to think a little more carefully about safety.

Poor visibility is a particular concern during the darker mornings and evenings. Wet leaves, puddles, mud, ice and slippery surfaces can also increase the risk of slips and falls. Very cold or windy conditions can make it harder for your body to stay warm, while extreme weather may simply mean that it's better to change your plans.

The good news is that many of these risks can be reduced with a little preparation.

Be seen

If you're running when it's dark or starting to get dark, make visibility a priority.

Wear reflective or high-visibility clothing and consider adding lights to your kit. A headtorch can be particularly useful for seeing where you're going as well as helping other people see you.

Don't assume that because you can see cars, cyclists or other pedestrians, they can necessarily see you.

Consider running with others

There is safety in numbers, particularly on dark winter mornings and evenings.

Running with friends or joining a group can make you more visible, provide extra encouragement and make those cold-weather runs much more enjoyable.
It can also make a huge difference to motivation. It's much harder to convince yourself to stay on the sofa when you know other runners are waiting for you!

Staying warm: it's all about the layers

One of the biggest questions when running in winter is: What should I wear?

The answer isn't necessarily "as much as possible."

A common mistake is dressing for how cold you feel when you step outside rather than how warm you'll feel after you've been running for 10 minutes.

Your body temperature will rise quickly once you get moving, so you should generally dress for the conditions you'll experience throughout the run, rather than simply for those first few chilly minutes.

Layers are your friend. They allow you to adjust depending on the conditions and your own comfort. Depending on the weather, that might mean a breathable base layer, an additional mid-layer and a lightweight outer layer to protect against wind or rain.

Don't forget the extremities either. Gloves can make a huge difference on cold mornings, while a hat or headband can help keep you comfortable.

And remember that there is a difference between feeling cold for the first few minutes and actually being inadequately dressed for the conditions. If you're appropriately dressed for the duration of your run, those initial few minutes outside may simply be the price of admission!

Know when conditions aren't suitable

Winter running doesn't mean you have to run regardless of the weather.

If conditions are particularly icy, visibility is extremely poor, there are weather warnings in place or you simply don't feel safe, it's absolutely fine to change your plans.

Your training isn't ruined because you miss one run or swap an outdoor session for something indoors.

The goal is to keep moving throughout the winter while making sensible decisions about your own safety.

Don't let the cold stop your progress.

Perhaps the hardest part of winter running is getting out of the door.

Once you're dressed, your shoes are on and you've started moving, it usually feels much easier. And when you finish, there's that great feeling of knowing you've done something that you could easily have talked yourself out of.

You don't need perfect weather to make progress.
You just need to keep putting one foot in front of the other.

Run with Clarence Runners

If you're looking for some motivation to keep running through the colder months — or you're thinking about starting your running journey — why not join us at Clarence Runners? You may even decide to buy one of our wooly winter hats!

We have a Tuesday morning 5K at 6:30am and our Thursday evening social running groups, at 6:00pm with sessions suitable for all abilities.

We meet at the Lido at Clarence Park.

Whether you're an experienced runner looking to keep your training going through winter, returning after a break, or taking your first steps into running, there's a place for you.

So don't let the cold stop your progress — or stop you from starting.

Lace up, layer up, get seen and get moving!

Find out more here or find us on Facebook: Clarence Runners.