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Tips to keep in mind when running in the cold

Tips to keep in mind when running in the cold


Even though it is the winter, you probably still want to run. Here are some tips for running in the cold.

Firstly, when running in the cold you must stay motivated!!

  • Don’t allow the winter months to throw you off track. Set weekly targets that are achievable and help you accomplish your fitness goals. Join a running club/group or even ask a friend to join you for a run. Accountability will also help keep you on track and motivated.

Dress appropriately

  1. Wearing several thin layers of clothing helps trap warm air between each layer, keeping you considerably warmer than if you were to wear one heavy layer.
  2. Choosing the right fabric may also prove beneficial. Material such as polypropylene, capilene and some wool/synthetic blends wick moisture away from the body, keeping you somewhat warmer and drier.
  3. Wear a protective shell. A waterproof windbreaker or shell layer will help protect you against the wind and precipitation. Gore-tex is currently the best material for releasing moisture from the body but also keeping out moisture from the outside elements.
  4. Be seen – chances are with limited daylight hours you may be running in dark or poorly light conditions. Wear reflective, fluorescent gear that can easily be seen in the dark.
  5. As the temperature drops particularly if it’s below freezing consider wearing a hat and gloves. Your body will lose heat through exposed skin, covering up will help prevent this.

Warm up

  • Move around inside enough to get the blood flowing in preparation for your run. Running up and down the stairs, jumping jacks or even some jogging on the spot.

After your run

  • Your core temperature drops as soon as you stop running. To avoid a chill change out of all your running gear as soon as you can. Putting on dry warm clothing will help stabilise your temperature.

As the saying goes, there’s no such thing as bad weather only unsuitable clothing. Don’t allow the winter months to stop you maintaining your physical fitness.

If you have any queries regarding running, running injuries or require a running biomechanical assessment please contact the clinic today to book an appointment with one of our chartered Physiotherapists.

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