For some the clocks changing gives an extra hour in bed, for others it means rude interruption of a regular training routine.
Everything comes in 3’s – 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 an 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. 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
- the DARK
- the COLD
- the WET
all of which can be got around as long as you have an open mind to overcoming those winter barriers.
The Dark
Wear clothing with high reflective strips on.
Most running jackets and leggings have this on.
Running shoes generally light up well on contact with a set of headlights.
The message here is:
BE SEEN
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.
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) it emits a piercing sound. A suitable deterrent, if ever needed.
Just because its 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 your local trainer to get some advice on how the Gym may assist you with your training.
The Cold
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 percent 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
The Wet
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)
Indulge yourself with a suitable lightweight, breathable and waterproof running jacket – this will make exercising much more enjoyable.
Hydration
Don’t forget the Hydration aspects of training, just because temperatures have dropped it does not mean that you should stop drinking. Most of us wear too much clothing when we go exercising and this makes us sweat more. All of these fluids need replacing. Also, Urine production increases in cold weather, causing further fluid loss.
Remember that thirst is not a good indicator of hydration. Whilst it may take you longer to feel thirsty exercising in the cold, by the time you feel like drinking, your body is likely to already be dehydrated.
SO…….. look forward and enjoy your training this winter and don’t wait until January 1st 2010 to make your fitness resolution. If you need a hand with your training, would like a fitness assessment or are having a problem with an injury, please feel free to speak to one of our team 0871 221 9394.