A couple of weeks ago in the comments section below this post about why it matters what you wear to workout, Emma asked for tips to keep up her outdoor runs throughout the Winter months. My sisters are both keen all year round runners so I asked them to share their advice for getting yourself out of the door when it’s cold, wet, windy or worse. First up their credentials…

Anna runs 3-4 times per week, on Mondays and Wednesdays before work, giving her a rest day between runs. She does a parkrun or a longer run on the weekend and has done the Bristol, Reading and Exeter half marathons and the Great North Run. She’s signed up to do the Reading half marathon in March, her first since having two children (Jay, 3 and Jessica, 1).

Chrissi runs 4-5 times a week, interval training with her running club VPH, a run-commute, a parkrun and a long run or race on a Sunday. She’s completed three marathons (Berlin 2014, Manchester 2014 and Edinburgh 2013), six half marathons, lots of 10kms and loads of 5km runs (including over 90 parkruns!).

{Emma’s Request}

I’ve gotten into running over the last eight months but I’m currently suffering from dark morning syndrome. I’m starting to worry about how I will maintain my running fitness over the Winter months. I’ve been running outside since the end of February and I really don’t want to join a gym. A future post on this would be most welcome!
Emma

{Anna’s advice}

Enter an event that’s happening towards the end of Winter to give you something to train for. Distance-wise make it something challenging but realistic.
Do parkrun (a weekly free 5k event that happens all round the country). Arrange to meet friends there. If you have kids take them along for a run round, you can even run with a little one if you have a running buggy. Set yourself a PB target to achieve by the time Spring rolls around.
Do short, sharp sessions, so you’re not out in the cold for too long. I do hill sprints, they’re great for your fitness and your bum!
Exercise before work. Rather than get a shower at home I drive to work in my kit and then when I get to work I might as well exercise because I’m going to have to get a shower anyway. I’m more motivated since having children because even if it’s dark I have to get those morning runs in – there’s just no other time in the week. Setting off to work early has the added benefit that I don’t get stuck in traffic, saving on commuting time.
Cross-train – two hard swims a week is definitely helping my running fitness and gives my body a break from the impact of running and in Winter is appealing because it’s inside. You could probably get a similar benefit from spinning or circuits.
Arrange to train with a friend, but pick your friend carefully. It needs to be someone who will help with your motivation, not persuade you to drink wine instead.
Get a Garmin! I love mine, perfect if you’re a geeky statto like me.

{Chrissi’s Advice}

Make sure you have the right kit One of my mottos is there’s no such thing as bad weather, only unsuitable clothing. Layers are crucial. I typically run in a long-sleeve top (Helly Hansen, Nike or Sweaty Betty), and if it’s proper cold (I’m a northerner living in London, it’s never that cold) I’ll wear a light-coloured t-shirt over the top, often an old race t-shirt. I also tend to wear full-length leggings by Ron Hill that have a zipped compartment in the waistband for keys and/or oyster card. If it’s really cold I have a few running jackets (I always look for ones with zipped pockets as an extra compartment for storing things such as jelly babies when I’m on mega-long runs). When I saw the City Lights collection from Sweaty Betty I had to have the running jacket. Comments from colleagues were: “Well they’ll see you coming in that…’. I could never be mistaken for a ninja in my running get-up due to my penchant for pink and purple luminous lycra. Some runners who live and run more rurally than me run with headtorches on their escapades. However I think this would be a step too far for my shuffles down Whitechapel High Street.

Join a running club This helped me to maintain a routine during the Winter months. It’s much safer to run in a group in winter, there are sometimes up to 40 of us sprinting around East London, but do be aware of your route. I’ve seen more runners than I’d care to remember felled by binbags, bollards and the odd snappy dog. My running has improved as I definitely push myself a lot harder in a group than I would when I run alone. It’s also really good for getting to know people in your local area. You can have a natter and coffee/cake post parkrun and/or beers/porkpie post-training or races (this is important to replenish lost electrolytes, honest). Run England can help you find novice runners groups. Sweatshop, Nike, Sweaty Betty and lululemon all have running clubs and there’s Run Mummy Run for those with kids.

Run to or from work I run-commute at least once a week for recovery runs (generally the day after a hard interval session) and I favour running home. As mentioned before, make sure you’re decked out appropriately. I generally run home with a running ‘bumbag’ that fits in my phone, keys, oyster card and a tiny bit of cash. I used to be mortified by my Dad wearing a bumbag in the 1990s but it seems I am turning into him. Again, my running home outfits amuse work people. Some people use rucksacks to run-commute but I find this an uncomfortable way to run and would rather plan in advance and be prepared with clothes/towel/toiletries the day before or take everything home the day after. I don’t as a rule run with music when I’m running in the dark/on the roads (through I do listen to podcasts on long runs in daylight hours).

Do a lunchtime run Even if it’s just 30 minutes once or twice a week, it’s a way to schedule a run in when it’s lighter. We have a shower at work so it’s something I’ve done once or twice. But my problem is that following my post-run shower, I find it hard to apply make-up that doesn’t just turn me into a sweaty mess. So that’s why I prefer to run home.

Cross-train Wholeheartedly agree with Anna on this one, my marathon/half-marathon/10km and 5km pbs all came in the first half of this year when I was running 4-5 times a week and doing regular bodypump and body balance sessions in preparation for the Manchester marathon. During the first three months of the year I signed up to Jantastic where you set yourself goals each month (sessions per week, time goals etc). I was aligned with my local parkrun and it was a great motivator to keep me on track – I’m someone that needs others to keep me accountable. Also, for gym members, there is the dreadmill…

Who else is an all year round runner? Any tips and advice to add? Leave a comment below!

The images above, featuring Karlie Kloss, are from the Nike x Pedro Lourenço capsule collection of 11 pieces which launches November 13th. Find out more here.