My journey with running began in my elementary and middle school years when I randomly decided to join the track team. I found that I had a talent in track and field and had the opportunity to compete in state for two years. Throughout my twenties I was an avid runner and ran two half marathons but after three foot injuries caused by running, I hung up my running shoes and pledged my loyalty to cycling.
Today, I am now in my thirties and not as avid as I used to be, I’d occasionally pick up running here and there but this winter I’ve been dabbling back into running avidly to help me keep up my base fitness during the off cycling season. While I may be slower than I used to be, I know that running will keep me ready to hit the road when spring comes.
So hear me out, I took up running again this winter for a couple of reasons this year. While I want to be fit for spring cycling season, I want to also bank on those anti-aging, skin, and mental health benefits too. I’m coming into my mid 30’s and want to set up good habits for the future while also empowering myself to develop a positive attitude for the years ahead and running helps me do exactly that.
Here are a few other reasons why I took up running again…
Bye bye winter blues. Ever heard of runners high? It’s real and can help banish winter blues. With the couch, TV and all important central heating making it even harder to leave the house these days, a dose of fresh air can prove extremely effective for blowing the cobwebs away. I actually schedule in runs now so that I can create the space needed to reprioritize and recalibrate accordingly. Running is also great for finding clarity and creative thinking, which helps me in other parts of my life too.
Taking a break from cycling is good. The body needs a calibration period from time to time. In fact it needs a number of them throughout the year. Wouldn’t it be great if we could just hammer every day for weeks and months on end with no break from our bikes? But that’s not how it works. We need periods of time where we just sort of put in the miles elsewhere and not worry so much about time or regimented training plans. With the winter weather, we are forced to slow down and take a break and that’s a good thing.
Helps re-focus training. I’ve signed up for a couple of rides and sportive later on in the year, winter running can make for one of the most effective training boosters on keeping up my cardio before I get back on a regular training program before events.
Gives my summer fitness goals a headstart. I’ve set my intention for training and sticking to it for any weather this year. Not using any excuse to not train will help set me off on the path to success a lot more with more time to focus where I need to improve when summer comes for those rides I will be participating in.
Helps boost vitamin D levels. The benefits of exercising outdoors includes increasing vitamin D levels. Using the time when the sun is out to its maximum can only be a good thing for helping keep winter levels on an even keep. Proper supplementation can also help too but there really isn’t anything like taking in the actual sun.
So how do you start adopting running into your winter training you say? Here are a few tips to help you prep.
Warm up properly
Increasing your body temperature so your body’s ready for your run makes for a key part of your prep. Try to keep your core temperature even before your run. If you’re too cold before you start out or too hot, the change will be really felt and you may struggle more on the run as your body is working hard to adapt quickly.
Couple with the right stretches to lay the right groundwork. If the weather is particularly cold, don’t just head straight out there and into your pace, do some light dynamic stretching at home and then some moving drills as you head down your road to wake the legs up.
Take care in icy conditions
Planning your route will also ensure a greater degree of certainty and safety too. There are the obvious risks with icy/snowy weather where slipping or tripping may occur, so even more reason to have good shoes and know your route well in order to avoid any hazardous areas. In dark conditions, wearing some reflective clothing is vital. There is evidence that most pedestrians are injured between 3 and 6pm in the winter months, so it is always vital that you keep visible to others and to traffic.
Use the right foods for fuel
Before your run, ensure you have eaten a good meal – a balanced plate of lean protein like poached eggs, some slow release energy carbohydrate, such as organic rye bread, and some good fats such as avocado should set you up well. Eat this and if you like caffeine, a black coffee won’t hurt – but even it out with a large glass of water too!
Be a more mindful runner
It’s harder to train your brain than your body so lean into what, sometimes, looks like some unpleasant winter weather. Enjoy it. As you become more comfortable with the storms outside, so will you be with the ones inside. Take your time. There is no rush. Get into your inner human being and out of the human doing. Find a nice pace. Let go. My last tip is if you feel confident, put yourself into a sort of trance with your body and nature, counting every other breath or every other step. It’s a great way to let go.
Plan time to cool down properly
Plan now, less pain later – make your cool down as essential as the workout itself in order to keep seasonal soreness to a minimum. After the run, have a good cool down stretch and foam roll. Loosening out the muscles slowly should encourage less soreness and if you can, I would suggest having a WestLab Epsom Salt bath. Refuel with some protein and greens after the run and rehydrate well.
Layer up, don’t bulk up
In terms of the best kit – look for thin, well constructed layers rather than bulky and stiff ones. Wearing layered clothing is usually the best approach when you head out, as you can remove and add layers as necessary during the run. Layers need to be breathable and with wicking to trap heat but not sweat. During exercise, the blood will be shunting to the working muscles which can mean that extremities such as the face and hands get cold. Wearing gloves and a hat may also be sensible too.
In terms of post-run rituals, change as soon as you can. Once you finish the run, remove any wet clothing as soon as possible to reduce the risk of excessive cooling when you stop and therefore avoid risk of hypothermia. Hypothermia can occur in cold weather and may develop if your running slows or stops for any reason. On this basis, I would usually advise shorter more intense running in cold weather rather than long slow runs.
Personally, I’m only running 3miles/3x’s a week and find that it’s more than enough time I need to get a good workout in.
So if you’re curious about running this winter, try it. Go out for a run right now. Even though you don’t want to.
Feel the bite of the cold. Or the drag of the heat, depending where you are.
Stay with the struggle. Stay with it and you will reap the rewards.