The days are getting colder, the mornings and nights are darker. And still the winter is full of training. I’ve been slowed by a dose of tonsillitis, but I’m now back out, feet to the pavement.
I’m no stranger to winter running. Preston Marathon was run in some of the worse conditions I’ve ever experienced. So I thought it might be useful to share a few tips with you – especially if you’re a beginner to running in winter or thinking about getting fit in the New Year. Running in the cold can be a shock to the system!
1. Light yourself up
Recently Spikes and Heels has written about being safe and lighting yourself up like a Christmas tree. I’d absolutely agree. I go out in the day time in a fluorescent pink top and a fluorescent yellow bib. And yet on my Sunday morning run, someone will manage to miss me and try to run me over.
In the dark you need lights, lots of them, bright colours, reflectors and anything you can think of.
2. Weather
I’ve experienced some of my best run in the wind and rain. I know it doesn’t sound attractive, but if you’ve never done it before, try it.
Ignore your feet getting wet, it doesn’t matter. Ignore your body getting wet, it doesn’t matter. Everything will dry, everything can be thrown in the washing machine. Just try it. One little 3 or 5km run. Just let go.
On the other hand, running on a cold crisp morning can be just as amazing. Sunshine so bright you need your sunglasses, your breath is visible, there are still one or two leaves on the trees, it’s beautiful.
Of course, there are still hazards, ice is no-one’s friend, car or person. Neither is snow. So you may find a good pair of trail runners useful, and running on a route you know will be gritted or gravelled.
3. Clothing
Layers of course are very useful for winter running too – but everyone is different. On long distances, I can get away with minimal layers until I hit around 1°C or 2°C , relying only on an extra top, hat and some gloves.
And you don’t have to spend a fortune either. I use a pair of cheap and cheerful magic gloves (so if I lose them they’re not too expensive to replace) and a Thinsulate hat – light, cheap and all easily washable and quick drying too.
4. The Dreadmill is your friend
Yes, I know. Running on a treadmill is dull, boring, and soul-detroying. But don’t dismiss it. There will be days or even weeks where the weather is so bad you just can’t. I can’t run in temperatures below -1°C. I have mild asthma and it makes me incredibly wheezy and uncomfortable. That’s when it’s time to hit the gym and the treadmill to get in those long runs.
If you can’t even, then try breaking it down into smaller blocks and smaller goals. I’ve even broken 30km into hour blocks, to stop myself going potty while I train. It helped.
If you still can’t bear it, try a spin session – this is great for building stamina anyway and if you do it properly (no bottoms bouncing on seats please) is less impact on your knees.
5. Moisturise, moisturise, moisturise
Petroleum jelly, baby oil, Vaseline, all these things you’re going to need a lot of. Your face is going to get dry, your lips chapped, your skin all over is going to suffer.
And if you haven’t suffered with joggers’ nipple, it may hit now.
Don’t wait. Visit the chemist now and avoid all these problems ahead of time.
6. You can still challenge yourself
I know myself pretty well and goals are what keeps me going. So I will be taking part in the 80 Mile Month. I will be out there trying to run 80 miles (127.7 km) over the next month.
Yes I know. It’s more than I planned on doing this month really, but this is really my favourite time of year to run, the cold suits me (even if the ice doesn’t) and I need to clock those miles up now.
So having managed a comfortable 12km this Sunday, I’ve only got 115.7 to go…