The winter is a vicious circle for runners. It is time of year when you lay down your crucial base training for those spring races, where you have time to build your strength and endurance, where you know you need to train hard to stave off the worst of the inevitable Christmas excesses, yet it is also the time of year where excuses not to train seem to present themselves every time you open your kit drawer. Cold weather, icy roads, dark before you finish work... but with a bit of planning and thought you can ensure you keep consistent and destroy the excuses.
Layer up
Layers are the way to go in winter. Wicking fabrics will allow you strip down as you warm up. Focus on high vis too to keep you safe and seen. Running specific layers, such as the adidas Climaheat range, are a sensible choice.
Warm up slowly
In cold weather it is going to take you longer to warm up properly. Capillaries stay constricted for longer, muscles will feel stiffer, and you might find breathing more difficult in the first 10-15 minutes of a session. Allow longer than you normally would for easy running and drills before you start to attack faster paces and intervals. You might even consider warming up indoors with some active stretching, drills or skipping.
Keep good company
The cold winter months will challenge your resolve – surround yourself with positive people and train with others where you can (clubs, adidas 26ers sessions) and schedule in some park run’s and 10kms to keep you motivated and on track.
Tom Cragg is an Adidas coach and personal trainer. Find out more at Tomcraggs.blogspot.co.uk
