Worried the shorter days and colder weather are going to throw your training off track? Our pals at SportsShoes caught up with triathlete and adventurer Annie Brooks to get her tips for staying motivated and making the most of your winter runs.
From finding a running buddy to getting your kit ready the night before, here are Annie's eight top tips for winter running.
1. Find your running crew
When the nights draw in, having someone to run with can make getting out the door a whole lot easier. Running with friends is more social, can help you stay motivated and gives you an extra reason to head out when the sofa is calling.
Local running clubs are a great place to start if you haven't found your crew yet. Most have runners of different abilities and paces, so you can find people who suit your own running style.
There's also a safety benefit to running with others, particularly when you're out in the dark or dealing with poor weather. If you're heading out solo, let someone know your route and consider using live tracking so they can keep an eye on where you are.
2. Stay bright, stay safe
There's a time and place for your favourite all-black running kit. Winter evenings aren't necessarily it.
When you're running in the dark, being visible is important. Look for bright or reflective clothing, reflective accessories and running lights to help you stand out to other road users.
A head torch or chest light can also help you see the path ahead, especially if you're running somewhere without much street lighting. Stick to well-lit routes where possible, run against traffic and take extra care around roads.
3. Embrace the weather
Rain, wind and mud are all part of winter running, particularly if you're training in the UK.
Rather than letting the forecast dictate your training, use the colder months as a chance to get comfortable running in different conditions. You can't control what the weather does on race day, so being used to the elements can only help.
That doesn't mean you have to suffer through every run. The right layers and weather-resistant kit can make a huge difference to how comfortable you are when the conditions aren't playing ball.
4. Mix it up: road or trail
Winter is a great time to switch up your usual route. If you're normally a road runner, why not get your trail shoes out and find somewhere muddy to explore?
Trail running gives you a change of scenery and a different challenge, while mixing up your running surfaces can also reduce the repetitive impact of road running.
If you're new to trails, head out with someone who knows what they're doing or choose a straightforward route to get started. Route-planning tools can also help you find new places to run and filter routes by distance, elevation and difficulty.
And if you're away over winter, it's a great way to explore a new area on foot.
5. Look after your mood
Shorter days and darker mornings can make motivation harder to come by. For people affected by seasonal affective disorder (SAD), winter can also have a significant impact on mood.
Keeping active can be one way to support your mental wellbeing during the darker months. Getting outside during daylight hours also gives you a chance to get some natural light and break up time spent indoors.
You don't need to force yourself through a big training session every time. If you're struggling for motivation, an easy run or shorter session is still a win.
6. Get some fresh air
When it's cold and miserable outside, staying indoors can seem like the obvious option. But getting out for a run, even a short one, can be a good way to clear your head and get some fresh air.
If you're really not feeling it, try giving yourself just 10-15 minutes. Once you're out and moving, you might find the motivation comes with you.
And if it doesn't? You've still done 10-15 minutes. That's better than nothing.
7. Prepare for winter runs
A bit of preparation can make winter running much less of a battle.
Layering is your friend. Start with a suitable base layer and add a windproof or waterproof outer layer depending on the conditions. Don't forget the smaller things either, like gloves and something reflective if you're heading out in low light.
For early morning runs, lay your kit out the night before. It saves you having to hunt for everything when you're half asleep and makes it harder to talk yourself back into bed.
Give yourself time to warm up before heading outside too, particularly when it's cold. A proper warm-up gets your body ready to run and can help you settle into your session more comfortably.
8. Stay hydrated and fuelled
Just because you're not sweating as much as you would in the summer doesn't mean you can forget about hydration.
Keep drinking water throughout the day and make sure you take fluids with you on longer runs. Good nutrition is important too. A balanced diet gives your body the energy and nutrients it needs to support your training, recovery and immune system throughout winter.
And if you're training for a spring race, use your winter runs to practise your fuelling strategy too. Future you will be glad you did.
Annie's winter running kit picks:
A thermal long-sleeve running top designed to keep you warm while you're putting in the winter miles. The quarter zip makes it easy to adjust ventilation as you warm up.
Made for cool, dark conditions, these tights combine light warmth with high-visibility details and a lightly compressive fit. They also have plenty of storage for your running essentials.
A water-resistant and windproof jacket with 360-degree reflectivity, designed to keep you protected and visible when you're running in low light.
A bouncy, responsive daily trainer with LITE-SHOW details to help you stay visible on darker runs.
A warm thermal hoodie designed for running before dawn or after dark, with high-visibility details plus practical features including thumbholes, a watch window and zipped pocket.
Cosy running gloves with reflective details for extra visibility when you're out in low-light conditions.
Need to stock up on winter running kit? realbuzz Rewards members get 10% off at SportsShoes, so you can save on your next order.
