Bad weather, dark evenings, icy roads. At first glance, running and winter don't appear to be a match made in heaven.
Like many, the first COVID-19 lockdown in 2020 reignited my passion for running. With few other opportunities to get outdoors and having gained more free time from my abandoned commute, running provided me with the headspace I needed to forget about my worries and stamp out the anxieties of the day.
During those early months, the long days and summer evenings definitely helped with the appeal. When the evening light began declining and I started to wake up to the familiar sound of rain droplets on my bedroom window, I'd be lying if I said my motivation to go running didn't take a bit of a hit.
Now we're in lockdown 3.0 and the weather is bleak, evenings are as dark as ever and the four walls of my living room have never felt so claustrophobic. The elements might be against us, but the benefits of getting outside in the fresh air and moving our muscles have never been so vital. With very little variation in our days and sitting at a desk for hours working from home, engaging in movement outdoors is a must, and the benefits transcend to both our body and mind.
Here are five simple tips to make running in winter more enjoyable, giving you the motivation you need to lace up those trainers and get moving.
1. Plan your runs
Whether it be scheduling your runs in as part of your weekly routine, or pre-planning your route so that you don't find yourself stranded on an unlit path, knowing when and where you're going to run reduces the chance of you changing your mind. I stick to routes that I know are lined with street lights and are primarily paved, meaning that I can't use darkness or muddy paths as an excuse. I commit to run twice a week on scheduled days, which stops me from making excuses and gives me a structure to follow, motivating me to commit to each run.
2. Invest in a running light
I start work in the dark and finish work in the dark, with the brief period of daylight showing itself while I'm sat inside on my computer answering emails. Running in the dark in winter is therefore non-negotiable and something I've come to embrace. One thing that really changed the game with running in the dark was investing in a running light. I opted for a chest light and haven't looked back. It not only means that I'm less likely to trip as can see the path in front of me, but more importantly it means that cars can see me. I listen to music while running, so knowing I'm visible to others makes me feel a lot safer and allows me to focus on my session.
3. Be smart with layering
Getting clothing right for winter is a tricky one. On the one hand you don't want to go out underdressed and spend the majority of the run trying to get feeling into your fingers and toes. But, on the flip side, overheating under masses of layers is just as uncomfortable. I opt for leggings and a long sleeve top while out in winder, both made from light, sweat proof material. This means that I don't have any bare skin out in the open and at the mercy of the elements but at the same time I'm not sweating under layers of thermals. I also wear a headband over my ears and thin gloves so all the places that are prone to getting chilly are nice and snug. Obviously everyone is different, so it might take a bit of trial and error at the beginning before you find the right combination.
4. Set yourself goals
Goals are great for motivation as give you something to aim towards and a reason to get out and keep practicing. Especially during COVID-19 when races are on hold and it's difficult to plan, setting personal targets are a great way to keep you going in these harder months. This winter, my goal is to simply get out running twice a week and keep up my interval training to improve my overall 5k pace. I track my runs on Strava to hold myself accountable.
5. Join a running community
Running with other people is a great way to stay motivated to get outdoors as you not only have company, but there are others holding you accountable. In the current lockdown in the UK, exercise with another person outdoors is permitted, so running with a partner is a nice way to add some variation to your runs. In addition, the COVID-19 pandemic has seen a rise of virtual running communities and is something I've personally found really motivating. I joined OneTrack Run Club, a virtual running group that has live coached runs throughout the week. I tune into the interval session every Thursday evening, and even though I'm actually running alone, I feel as though I am part of a wider running community as we're all coached through the sessions as a team.
So, what are you waiting for? Make a plan, layer up, grab that head torch and get outdoors!
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