There are many benefits of running in the winter such as building physical endurance as well as building mental strength and burning more calories. However, whilst there are many benefits, there are also several risks for runners during winter so here are our top tips to keep safe!
Some tips for you
- BE VISIBLE – During the winter, it gets darker earlier and daylight hours are shortened. This means that you will most likely be running in the dark and therefore invisible to other road users. You need to be seen for your safety and this can be done by wearing high visibility reflective gear. You can also invest in LED lights to attach to your clothing and head-torches so you can see where you are running
- USE WELL LIT AREAS – You might enjoy running in parks but in the winter it is safer to stick to high streets and well lit roads. It is not worth the risk to run in quiet or dark places, leaving yourself vulnerable. It is also a good idea to pick a few familiar routes and rotate these every few days, so you aren’t in new places in the dark
- RUN WITH FRIENDS – Running in groups is often safer and can also motivate you to keep battling the cold and wet during your run!
- DRESS 10 DEGREES WARMER -Dressing for winter runs can be tricky as you want to be warm enough to face the cold but not too warm that you sweat too much as the sweat will cool you down. To deal with this dilemma, dress 10-20 degrees warmer as your body will warm up naturally during your run.
- WARM UP AND COOL DOWN – Make sure you move around enough inside to get your heart rate up and blood pumping. This will raise your core body temperature, so the cold doesn’t feel as cold anymore! Make sure to stretch well before and after to avoid any injury. Also ensure you change as quickly as possible after your run to avoid getting the chills as your core body temperature drops as soon as you stop running. Drinking something warm will also help you to warm up.
If you feel that physiotherapy can help you overcome and manage any running injuries, please contact Home Physio Group on 0330 335 1016 to talk to our team, or alternatively, please use the contact form on the website and we will reach out to you.