Don’t let the cold winter months stop you from keeping fit and pounding the pavements. Having a running challenge this winter will give you something to celebrate when you accomplish your goals. Words: Christina Neal
Last year, when we were about to go into a winter lockdown, I decided to
set myself a running challenge. Frustrated and stressed about the imminent restrictions, I knew that setting myself a fitness goal would be the best way to stay positive. I decided to sign up for a virtual challenge called Race At Your Pace in which I committed to running 50 miles in a month. I hadn’t run for a long time so it would be a physical challenge, but I knew that having the focus of a set number of miles to complete and a specific deadline would help motivate me.
It worked a treat. I ran every other day, whatever the weather. I even went out in the rain – a first for me in 25 years of running – and completed my challenge. At the end of it, the organisers sent me a medal and a t-shirt. I felt great about my achievement and could tell that my fitness had improved significantly.
Moral of the story? If you want to stay motivated to run during the cold winter months, set yourself a challenge. Having the focus and discipline of a specific goal will help motivate you to get out and run on a day when you don’t feel like it. Excuses like feeling a bit tired, not having the time, or not wanting to face the cold weather are less likely to get in the way. Whether you decide to set a target to run every day, run a certain number of miles in a month or run for a certain amount of time, a target will motivate you. The best thing about reaching it is celebrating afterwards. You’ll feel so proud of yourself, and you’ll want to continue to set mini goals to give you that sense of achievement.
That said, winter can be a tough time for anyone who really feels the cold and it is a challenge to get yourself out of a warm living room and onto the streets when temperatures are plummeting. However, with the right kit you can stay warm when you run and protect yourself from the elements. Here’s some top tips on staying motivated to run during the winter months and managing the cold:
Make sure you warm up first
Always warm up indoors first, as cold muscles could increase your injury risk. March on the spot, walk up and down the stairs, do five minutes of brisk housework, anything that gets your heart rate up. Do some dynamic stretches, including leg swings, deep lunges, and knee lifts so that your legs are ready to run.
Find the right shoes
You’ll want to keep your feet warm when you run, so run in trainers that don’t have too much mesh. I recommend visiting a specialist running store such as Sweatshop or Runners Need and asking the store assistant to recommend some comfortable shoes for winter running. They will also check your running gait and make sure you have shoes with the right cushioning and support, which in turn could help to prevent injuries. Running shoes can typically cost from £70 to £150 but could save you a tidy sum in injury prevention if you are wearing the right ones.
Get your winter running wardrobe ready
Staying warm during cold runs is really a case of getting your winter running wardrobe sorted. Seasoned runners will often say there’s no such thing as the weather being too cold to run. If you have the right kit, you’ll be fine. I recommend running with a beanie as we lose a lot of heat through our heads, a windproof jacket, a base layer to insulate your torso and running gloves.
Layer up in very cold weather
Go out in layers. They will keep you warm when you first go out for a run, but you can remove one or two items when you start to get hot. Make sure your layers aren’t too bulky so that you don’t feel restricted when you run. You’ll want to be able to move your arms comfortably without feeling like the Michelin Man!
Be safe, be seen
If you are running in the dark or poorly lit conditions, make sure you have a reflective, high vis jacket so you can be seen. Run with a friend or partner to stay safe. If you are both running in very dark areas such as the woods or a park with limited lighting, you may want to invest in a head torch so that you can see where you’re going. You can buy one online or from any good running store and they cost from £9 upwards, so they’re not expensive.
Stay hydrated
You may not have the urge to drink water when you run in cold weather, but it’s a good idea to sip it at regular intervals as you are still losing fluids while you run. Take a water bottle with you and have small sips every 15 minutes.
Change quickly afterwards
When you finish your run, change as soon as you can. Get out of any damp kit quickly and have a hot shower and a hot drink so that you don’t catch a cold.
Be kind to yourself
Don’t put yourself under too much pressure to run a personal best each time you go out and run. Winter may not be the time to push yourself too hard. Just getting outside and running when it’s cold and dark is an accomplishment in itself.
Stretch afterwards
Make sure you stretch your quadriceps, hamstrings, glutes, and hip flexors after a run, holding each stretch for at least 30 seconds.
Finally, if the cold weather really isn’t for you, then you don’t have to run outside – the treadmill is very effective way to boost your fitness. You could set yourself a target of using a treadmill at the gym three to four times a week. It’s slightly kinder to the joints, as it’s cushioned, and it’s easy to adjust your speed and record your progress. If you want to push yourself harder, you can have it on a one or two per cent incline or do interval hill sessions.
More Information
Christina Neal is a writer and editor and author of The World Marathon Book. She has completed two marathons and over 12 half marathons. You can find her on LinkedIn.