There’s no doubt about it, exercising outdoors can impact your mood in a big - and beautiful - way. Exposing your body to temperature changes, specifically the cold, ‘shocks’ your system, helping to bring fresh energy into a dull exercise routine. At the same time, you’re connecting to the sounds around you and smelling the crisp winter air. This time of year, however, can also make running more difficult. It’s cold and dark, and there are all kinds of winter-related problems you could encounter. So, what can you do to stay safe? We asked Frank Greally, editor of Irish Runner, is aware of. Sign up for the Runuary programme here
1. Wrap up
It’s important to wear warm clothes while running in winter, and the right running shoes are important too. “Make sure your shoes have grips and good traction,” says Frank. “Think about the terrain you’ll be covering. For example, if you’re going to be on a slippery surface with the possibility of black ice, it’s essential that your shoes are suitable.”
2. Be visible at all times
It may sound obvious, but often people don’t consider the necessity of being visible. In these cold dark months, it’s more important than ever. “Wear something reflective, like a hi-vis jacket,” says Frank. “Or anything that will make you visible to a car or other runners.”
3. Be aware of your environment
“More and more, I notice people are looking down at their phones while walking”, says Frank. “As result, they’re often unaware of their environment. That’s why it’s essential to keep your wits about you, especially in a town or city environment where there are lots of distractions.”
4. Leave the ear-phones at home
Franks suggest running without the use of ear-phones. “You are more aware of what’s happening and more in tune with your environment without the distraction of music,” he says. “I would advise leaving the ear-phones at home at this time of year. It will sharpen your wits and make you less likely to be involved in an accident.”
5. Run at the right time of the day
Certain times of day are going to be more problematic for runners than others. “You need to be very watchful while running at rush hour,” says Frank. “Keep an eye not just on cars but also on pedestrians – and make sure you don’t drift into the cycling lane”. Early mornings are another dangerous time because people aren’t as alert. Have a cup of coffee to make sure you’re fully awake before you leave the house.
6. Enjoy your run
Finally – don't forget to enjoy yourself. Running should be a pleasant experience at any time of year – and that includes winter. “Concentrate on your breathing and keep your eyes open,” says Frank. “But make sure to enjoy the experience. We spend so much time indoors in the winter months, so it’s important to take everything in when we’re outdoors and just enjoy the present moment.” For some other useful tips on how to keep fit over the Winter period click here
If you’re planning on increasing your fitness levels in 2022, Runuary is a great place to start. Sign up for this free programme of training plans here
Created August 2018.