When the temperature drops, it’s tempting to swap your running shoes for a cosy blanket and a hot drink. But winter running can be invigorating and rewarding if you’re well-prepared, plus if you have events booked in early this year, you will want to maintain a level of conditioning to avoid overloading in the spring.

Here are a few tips for winter running that we would recommend;

Keep Warm

The temptation is to go out wearing thick warm clothes, however as the run continues we inevitably get warmer and don’t want to overheat. Our advice is to dress in layers so that you can adjust accordingly. I personally always run with a running backpack which holds my phone and fluids, this also allows me to take layers off and hold them in the backpack.

Make Yourself Visible

As the days are getting shorter and weather gets wetter and colder, it is likely that you may find yourself running in low light. We would always recommend wearing something bright and reflective clothing if possible, also investing in a head lamp or clip in lights. We would also recommend sticking to well lit areas.

Warm Up

Cold muscles are more prone to injury, so it’s crucial to warm up before heading out. Spend 5-10 minutes doing dynamic stretches or a light jog indoors to get your blood flowing and prepare your muscles for the workout ahead

Pick The Right Footwear

Running in Wales often means dealing with wet, sometimes icy surfaces. I would recommend opting for waterproof footwear if possible and depending on the surfaces you are training on making sure the shoes has adequate traction. If your shoes are past their best, with worn rubber on the soles and holes in the uppers, now would be a good time to treat yourself to a new pair.

Adjust Your Stride

Icy or slippery surfaces can make it dangerous to run with your normal stride. Shorten your steps, slow down, and focus on your footing. It’s better to complete a slower, safer run than risk a slip and fall.

Unfortunately we see an increase in lower limb injury during the winter months and we always advise seeking advice from a HCPC registered healthcare professional.