8 essentials for winter training

‘There’s never bad weather – just the wrong clothes’ and this statement sure rings true for running. If you are a keen runner, or a newbie getting started, make sure you don’t get put off your training runs when it’s wet and the temperatures dip. You just need the right gear, plus a few tips and strategies for winter running.

Shoes

The most important piece of kit for any runner is their shoes. Fact. The right footwear is essential if you want to enjoy your running and achieve your goals. Therefore, before you hit the road, visiting a specialist running store to get the right shoes for you is essential. A pair of your old pumps is not going to cut it.
If you can, have a couple of pairs of trainers, that way you can alternate between the two from training session to training session. This is a big plus if you have to train in the wet (allowing one pair to dry naturally), but can also safeguard against injury. Cold weather affects the cushioning of running shoes; it stiffens up, which means greater impact on footfall and can lead to an increased chance of injury.

Running jacket

First off choose something that is made of a breathable, synthetic material, which will keep you dry in the rain and wick sweat away from your body. It goes without saying; choose a bright, ideally fluro colour, and one that has plenty of reflective strips. This is especially important if you are running along busy roads; research published in the book Forensic Vision and Highway Safety found drivers travelling over 50mph after 6pm couldn’t see pedestrians until they were 55 feet away.

Some jackets come with detachable sleeves – which are great if the weather is unpredictable and can be used for summer running too. Thumb loops are good but they tend to be a like or loathe for some runners  – useful for keeping the warmth in but can be a real pain if you are checking progress on a HRM or wristwatch.

[Early bird workout]
[Mid-morning mash-up workout]

Gloves

Don’t let freezing fingers be the reason you abandon a run – you need gloves. When you run in cool temperatures your hands do take the brunt of the cold. This is because your body is channeling the blood to the most important areas and your fingers are not one of them.

Go for actual running gloves, as these are thinner than standard pairs as well as being breathable and able to wick sweat. Woolen gloves that get wet and then freeze can be pretty uncomfortable even on a short a run.

Tights

Okay, so they are not the most stylish or flattering of items but if you are getting serious about your running then you need to ditch your pride and pull on a pair. Not only will they keep you warm, they can actually boost your performance in colder weather too. A study published in the International Journal of Sports Medicine found wearing running tights improves circulation, which in turn improves endurance.

[Lounge core workout]
[Daily commute workout]

Hat

Whist there is conflicting research on exactly how much body heat is lost through the top of your head, when it’s really cold a hat is essential. Caps are great if you are running in the wet but when the temperatures drop a warmer hat is a better option. As with the other running gear – choose lightweight fabric that is breathable.

Also you’ll find, just like your fingers are extremities – your ears are too and can really feel the chill. If wearing a hat is too hot, a fleece band is an option. And with both hats and bands, make sure you can hear okay and stay aware of traffic and your surroundings.

Layers

Getting your outfit to match the conditions can be tricky, and when there’s snow on the ground you may be tempted to overdress. The best approach is a few thin, breathable layers so you can peel off when you get to warm and pop back on as you cool down. Stick to light tops that wick away sweat, but avoid cotton as it stays wet when you perspire and that will make you feel cold.

Be smart with your sessions

When we hit the depths of winter daylight hours become super short, so if you can, work a training session into your lunch hour. Even a 30-minute run is better than no run at all. Opt for an interval session, doings short bursts of flat out fast running for 1 minute, followed by 4 minutes steady. Repeat this four times starting with a warm up and finishing with cool down and you’ve got yourself a meaningful workout. 

Warm up

When it’s cold it’s tempting to jump straight into running without a proper warm up. But training in cold climates requires a more thorough approach – a little light walking isn’t going to be sufficient to get your body warm. Start with light jogging, gradually increasing the speed and then add in some dynamic stretches before your main session. Also you don’t need to be a gladiator every day – a few treadmill-training sessions when it’s really cold, wet or icy is no bad thing.