1. Embrace layers

When it’s cold, wear thin layers on your top half. You want to dress as though it’s warmer (unless there is a windchill). It can be tempting to throw on a thick jumper but you’ll soon be overheating. As you warm up during the run you can take off a layer and tie it around you. You want a breathable layer next to your skin which will help wick away sweat. Avoid cotton which is less breathable.

 

If you feel particularly the cold, think about investing in some running gloves and a hat. It will make your run feel more comfortable.

 

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2. Wear a reflective top

If daylight runs are not practical, you want to be visible running in the dark. Wearing a high viz top will make you more visible to other footpath users and to vehicles when crossing roads.

 

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3. Warm up indoors

You’ll feel more like heading out of the door if you start to raise your body’s temperature.. You could walk up and down your stairs several times or do some exercises from our group warm ups (open and close the gate, knee hugs, arm circles, lunges, squats etc)

 

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4. Be aware of your surroundings in the dark

Keep to well-lit footpaths to reduce your risk of tripping or falling over. Be conscious of your safety. For for instance running without music is a good idea, so you are more aware of what is going on around you.

 

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5. Remember hydration

Even when it’s cooler our body sweats so it’s important to still hydrate before and after a run. If you’re doing longer runs then carry water with you.

 

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6. Reward yourself

It's natural that motivation can be tougher during these months, so having something to look forward to after your run can help. It could be watching your favourite TV programme or having your favourite home cooked meal.

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