If you are in Victoria, Australia you will have experienced the arctic blast that crossed the state last week. As if we haven’t already faced enough challenges to our training this year, now we seem to have been hit with a very early taste of winter. So how do you get yourself motivated and out running safely in these conditions? We thought we would jot down a few tips!
First of all it is important to acknowledge that our cold is not Northern Hemisphere cold, but for us its cold! The winds in Melbourne have knack of getting in to your bones and the days are grey and miserable. When faced with rain and wind it is an added challenge to get yourself out the door but if you make it out and get your run done, the benefits are both physical and mental. When you get used to running in the elements, the feeling of pride and power is considerable. You feel alive and refreshed, even if you are wet through! I personally love running in the rain, despite being someone who hates being cold! Once you’re moving, you usually warm up pretty quickly and if your clothing choices are well thought out, you will survive even the coldest of winds. Yes, it may take some trial and error but its worth the time! The last thing you want is to arrive for your event faced with freezing temps, gale force winds and not being equipped with the physical or mental preparation to cope with the environmental challenge. We want to do all we can to ‘control the controllables’, but the weather will never be within your control. Step up to that start line knowing you have trained in every condition possible and have the confidence that your clothing choices and mental strength will get you through to the finish line as comfortable as can be!
If you are someone who heads out in shorts and a t-shirt, or even a crop top and briefs year round with zero concerns this may not be the blog for you, but if you are like the majority of the population who feel the cold here are some tips to help get you out training in less than perfect conditions:
Warm Up - Do your pre-run glute/ calf mobility work. If ever there is a good time to spend 5 mins on a good warm up, it is on an icy cold day. Calf raises, step back lunge to knee drive, hip openers, glute bridges, leg swings. I cannot emphasise it enough. Your body will thank you for taking that extra five minutes before you head out the door. Also, start out slow and let your body and muscles gradually come to the party as they warm up. Remember, when you are cold, you are more prone to soft tissue injuries, so it pays to be a little cautious.
Get warm and dry… fast! If you need to drive home, strip off your wet clothes and crank up the heater or get yourself in the shower as soon as you can post run. To help the body recover well sure you want to be on top of your nutrition but when you are wet through on an icy cold day, getting warm should take priority!
Get your clothing choices right! A light-weight wind or water-proof running jacket or a merino long sleeve are worth their weight in gold. Cotton will get wet, cold and cause a chill, whereas wool will keep you warm, yet allow you to sweat and cool effectively. Even on the coldest of days most of us will sweat, even just a bit so it’s important to have something on that is comfortable and doesn’t act like a sweat suit! A singlet/ vest underneath and then a long sleeve merino or jacket will often be enough.
Legs - Full length or ¾ length tights – There is a school of thought that covering your knees and calves helps to protect them from chills, wind and reduces the risk of injury.
Head - Cover your ears and even your skull! Get yourself a buff, head band with ear covers or even a beanie Your ears have zero insulation so feel the cold and we also lose a lot of heat out of the head so keeping trapping it in will help you feel warmer.
Gloves – cover those digits, once they are cold they take a long time to warm up again!
Shoes - As regular runners it is good practice to cycle between at least two pairs of trainers. Don’t give yourself an excuse that your shoes are or will get wet and will therefore impact your next training session. The will dry out and your toes will warm up!
As we see it there aren’t really any excuses!! You can do brave things – get out there! And let us know your top tips for running in the cold!
- Kylie Royal Meehan