Winter Running
Exercising outside including running outdoors can have many health benefits. So, if your New Year’s resolution is to do more exercise & you’re lacing up your trainers to go out for a run, here are a few reminders of what you should consider ensuring you keep safe outdoors.
Check the weather forecast
Find out the temperature so you know what to wear & plan your route accordingly. Rain, ice, black ice, snow & wind can all impact your workout outside, so make sure you are prepared for whatever the weather.
Dress appropriately
Once you’ve checked the weather forecast, dress appropriately. Layers are ideal, you can remove as you get warm then pop back on if you cool down.
Wear appropriate footwear
Ensure you have the appropriate footwear for where you are doing your workout. It’s important your footwear provides enough grip especially on wet or icy surfaces.
Wear reflective clothing
Don’t forget hi-vis clothing or something bright. It’s important to be seen during dull days & dark nights.
Warm up & warm down
Warm up to increase your heart rate & blood flow to the muscles. Also consider some dynamic stretches to improve mobility.
Dynamic stretches you can do before a winter run are:
– Hamstring sweeps
– Calf raises
– Leg swings to the front & back of the body & the inside to outside of the body.
– Lunges & squats (to increase activation of quadriceps & gluteal muscles).
Afterwards, it is worthwhile doing static stretches & foam rolling. Static stretches help your flexibility & range of motion, & also help prevent cramping & DOMS (Delayed Onset Muscle Syndrome). Do these as soon as possible after running, but inside to avoid getting cold.
Tell someone where you are going!
Most importantly, don’t forget to tell someone where you are going & an approximate time you’ll be back, just in case anything unexpected happens.
