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The chill factor – winter running training

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The chill factor – winter running training

A nice crisp winters day is actually one of my favourite times of year to run. I would much rather run on soft snow through a field than trek around the London marathon in searing heat and humidity. OK there are times when staying warm inside seems very appealing but once you get wrapped up and out there its not too bad after all. It can clear your head and focus your thoughts, and usually everywhere is quiet! Christmas day morning is one of my favourite times to run for this reason. And of course you feel that you can enjoy the festivities later in the day guilt free!

But winter running training can be hard work. Its that time of year when you want to snuggle underneath a fleecy blanket and not come out until Spring but  the fitness you have worked for all year would not thank you for that. Fitness deteriorates very quickly, within just seven days of not training blood volume decreases which affects your ability to perform aerobic work. After just three to six weeks of not training, fitness can drop to pre-training levels, this in itself is enough to get me out of the door, whatever the weather. So this article includes a some tips and advice to keep you moving through the winter weather.

Running in snow – Everywhere in the UK at the moment is under snow of differing amounts. I ran this morning along Morecambe promenade and the snow was lovely and powdery. This type of snow is great to run on, it is easier on your joints than pounding the pavements and it looks pretty. It is a great workout as you have to use your core muscles more than stable running surfaces. Where it gets tricky is running on patches of ice. If possible, run on areas of grass or on the beach if this is the case. Keep your stride short and pace slow so that if you slip you can catch yourself. This is not always possible, especially on black ice. Look where you are going at all times and for patches of water that have frozen. Trail running shoes may help with traction and grip.

Take a friend – Sometimes it is good to run alone, I love it, but there are times when it is good to have a running buddy. As well as safety reasons – you are much more likely to fall or twist something in the winter than you are in warmer months, it can motivate you to get out and run a session with no excuses. Its also a great time to catch up with a friend as you are running a slow enough pace to talk.

Dress smartly – Trail shoes have been mentioned in the above paragraph but spikes may be the best choice in really icy conditions, especially on grass. As the weather gets colder the shock absorption in shoes decreases which can lead to injuries. When buying winter running shoes it may help to choose a pair with extra cushioning. Thick socks and warm base layers are a must and if there is a chilly wind I wear my running jacket as it keeps the wind out really well. If money is no object and the weather is really viscous Gore have a running jacket inspired by the ruffling of feathers birds do to keep warm. It is called the Gore Air System Jacket and sells at £274.99, so while it is not cheap, it is very clever. It can be inflated to keep runners warm in very cold weather and after physical exertion air can be released to keep you at a comfortable temperature. A lot of heat is lost through your head so wear a decent hat to minimise this. The Mizuno Pip combats this by turning the moisture into heat and sells at £10.00. Mitten can be better than gloves as your fingers stay together for warmth. Brooks sell a fleece mitten called Wanganui for £17.

Stay healthy – Over training can deplete your immune system making it all too easy to catch colds and bugs at this time of the year. Now is not the time to increase your weekly mileage, that should be done gradually when the weather gets warmer. In cold weather your ligaments and muscles take a little while longer to warm up so it is a good idea to extend your warm up. Some circuit training moves inside such as squats, jogging on the spot and star jumps can help to warm your body in preparation for your cold run. Don’t warm up so much that you are sweating when you go outside though as you will get chilled.  After a few minutes of indoor moves, jog slowly outside for 5-10 minutes before starting your session. Keep hydrated before, during and after your run. You may not feel like you are sweating much but you can lose as much fluid as on a warm day through all your layers of clothing. After your run take your damp things off straight away and get warm. Sweat removes heat from the body very quickly, I get purple lips really rapidly if I stay in damp clothes for longer than a few minutes and then it takes me hours to warm up. Running outside in winter can help mentally too by relieving Seasonal Affective Disorder which affects many people during the winter months. Running releases endorphins which create a boost in mood – always a good thing.

Running on the treadmill – When things get too wild outside make use of the treadmill at the gym to keep your fitness levels up. It can amount to a very boring workout, treadmill running is certainly not a favourite of mine but needs must sometimes.  Increase and decrease the speed settings to vary the pace and use the incline button to add some hill resistance (make the most of this – hills are not easy to train on in winter conditions). Another way of keeping away the boredom of treadmill running is to play games such as guess the distance – run for a while without looking at the dials and see if you can guess how far you have run or how long you have been running for. It helps if you plug yourself into your Ipod and listen to some upbeat tunes whilst running.Just a word of warning – people in the gym can hear you if you sing….

If you want to stay running fit over the winter, you have to run. Cross training is great alongside running but there is no substitute for a good run. Your spring racing will thank you for it.


The post The chill factor – winter running training appeared first on Running Girl.


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