03/12/2025
โ๏ธ How to Prepare for Running in Winter โ๏ธ
Winter running is where the hard graft is. Whether youโre a seasoned runner or just starting out, hereโs a guide to help you stay on track during the winter months.
1๏ธโฃ Layer Up
Start with a moisture-wicking base layer, then a warm but lightweight training top. Finish with a windproof outer layer to shield yourself from the elements. Your body will generate heat as you run, but please donโt go out in shorts and T-Shirt.
2๏ธโฃ Invest in Proper Footwear
Winter conditions can harsh. Consider wearing trail shoes with a GoreTex waterproof layer to keep your feet dry, warm and comfortable.
3๏ธโฃ Warm Up Well
Dynamic stretches like leg swings, high knees, or simple strides will get the blood flowing. Activation drills indoors are a bonus. All to prevent injury and ready yourself for your run.
4๏ธโฃ Mind the Weather
Avoid running in extreme weather conditions, whether it be cold or windy. If the weatherโs really harsh, stay inside or opt for a treadmill workout, spin bike or rowing machine.
5๏ธโฃ Hydrate and Fuel Properly
Make sure to hydrate well with electrolytes! Prevent muscle cramps. Fuelling your body with a light snack before and nutritious post-run recovery meal, to maintain sugar/ energy levels, keep your immune system strong and aid muscle recovery.
6๏ธโฃ Listen to Your Body
Running in winter can be more taxing than running in warmer months. Be sure to listen to your body, if youโre feeling fatigued, itโs okay to cut your run short. Donโt continue through just because your app-based training schedule says so.
7๏ธโฃ Embrace Winter Training
While winter running isnโt everyoneโs cup of tea, keeping a consistent training load during these months prove critical for spring/ summer success and injury prevention.
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Donโt let winter stop you from hitting your goals; gear up, get outside (or use indoor workouts), but importantly keep active!
How do you prepare for your winter runs? Let us know your favourite cold-weather running tips!
