It's the New Year and you've made a resolution to get fit and start running - but it's almost zero degrees outside and you don't have a treadmill! But don't be put off by the conditions.
A few simple steps and precautions can make training in cold weather more comfortable.
Here's our tips:-
Wear thin layers - after a few minutes your body temperature will rise. Thick clothing will make training uncomfortable, wearing layers gives you the option to remove them if you get too hot. Modern running gear is excellent for maintaining body temperature while taking the sweat from your skin. Always wear a hat and gloves.
Be seen - wear reflective clothing or strips whatever time of the day.
Check the forecast - avoid running in fog and take into account the wind chill factor. Shorten your sessions as the temperature gets closer to zero. If it drops below zero and there's a risk of ice, it's better to postpone and train indoors.
Once dressed, warm-up outside to acclimatise before you train.
Don't forget the fluids - you'll lose fluid through sweat even in cold weather.
Protect your skin against the cold, especially areas likely to crack. A smear of petroleum oil will keep the worst of the weather out.
Don't forget to cool down - just a few minutes outside before coming indoors.
Wait 15 minutes before taking a shower or bath to allow your body to warm slowly.
Important - if you have asthma, heart problems or Raynaud's disease you should check with your doctor before
exercising in the cold.
Want to get off on the right foot?
One of the main factors in your running success is your technique. A good technique will keep you running for years, a poor technique can lead to injury and frustration. Roy Palmer, our Alexander Technique teacher, Athletics Coach and runner is holding a course on running technique on Sunday 9th February. For more information please click here.