For some, the clocks changing gives an extra hour in bed, for others it means rude interruption of a regular training routine.
Here are 3 tips to motivate you and allow you to exercise safely through the dark months.
- List what you like doing and if you can’t do that activity come up with a close alternative.
- Much like you might do for the summer, set some objectives for the winter – a walk or running event that gives you a focus to work to.
- Buddy up with someone so that you have company to train, or come to our free lunch time run club. If you are feeling unmotivated then at least you have someone to give you the push.
There are three main environmental factors that become exercise inhibiters that need to be overcome:
- the dark
- the cold
- the wet
The Dark
The message here is: BE SEEN. Wear bright or light coloured clothing with high-visibility reflective strips on. Most winter training jackets and leggings have this on. Running shoes generally light up well on contact with a set of headlights.
Carry or wear a head torch – these lights come very small and lightweight. As well as being extremely bright, once on the head you are not really aware of them. Most lights have several functions, they not only emit bright constant white light, but can flash and or give a red warning light.
Light up your bike – if you are riding in the dark, apart from high-vis clothing, make sure your bike is well equipped with lights – both front and back. Depending on where you are riding, remember that it is not just about allowing others to see you, but you need to be able to see where you are going.
Training in the dark relies more on your balance and proprioception, so make sure you are prepared for this by training your core and balance – Beam Fit is fantastic for this.
Also remember that just because it’s dark it doesn’t mean you can’t use the gym. If you don’t like exercising in the dark, use this time to get some good strength work in. Speak to our trainers to get some advice on how the gym or personal training may assist you with your training.
The Cold
Calorie burn can be greater in the cold, as the body will also be using energy to help keep you warm, so it’s a great time to work out, but it is important to keep warm while you train outside, but don’t overdo it.
- Layer your clothing – several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm and minimize sweating and avoid shivering.
- Cover your head – your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50% of the total heat being lost by your body.
- Cover the backs of your hands – some long sleeve technical tops have thumb holes in the ends to keep the sleeve over the back of the hand. Keep the back of your hand warm and you fingers will stay warm. Obviously if the temperatures are with an Arctic bite then it may be sensible to wear a thin running glove.
Remember to wrap up quickly after you have finished training as you will cool down quickly.
The Wet
If you are going to train effectively and consistently through the winter, you are going to have to face up to training in the rain. Try and take a positive approach to it and you can learn to enjoy it.
Trying to keep the feet dry during the wet winter months is a pretty hard task. There are some water resistant/proof shoes out there, but not many. Just remember that as soon as you get back in from your exercise session that you can get dry and warm (always remember to dry your shoes after a run by placing them UNDER a radiator and NOT on it).
Finally, indulge yourself with a suitable lightweight, breathable and waterproof running jacket – this will make exercising much more enjoyable.
For the ladies, consider carrying a running alarm. There are some good products on the market. Generally they come with a wrist strap that when pulled away from a hand held unit (fits in the palm of your hand) emits a piercing sound. A suitable deterrent, if ever needed.
Set short and long term goals to help motivate you to keep training. Winter race series or an early season race can be great drivers. Also don’t forget to track your progress so you can see your improvements.
Take a positive approach to winter training and you will enjoy it a lot more.