Jog on.. Why winter running could save your life
Pulling on trainers and hitting the road could transform your body, mind and health – and there’s never been a better time to start, says record-breaking runner
THE shorter, gloomy days of autumn and winter may not seem like an obvious time to take up running.
But marathon record-breaker Paula Radcliffe believes there has never been a better time to start.
With the country facing increasing lockdown restrictions, and Covid-19 cases growing, the long-distance athlete is on a mission to get the country moving.
“Many people turn to running for the physical benefits but it’s also good for mental health. It helps you cope when the world’s turned on its head,” said Paula, 46.
She believes it’s also the perfect antidote to that winter slump, when cold, dark evenings mean you’re more likely to stay at home eating comfort food.
Running regularly can help boost the immune system, aid weight loss and combat stress – especially useful during this uncertain time.
“There are the endorphins you get, as well as the benefits of leaving the house – getting fresh air and extra blood flowing around your body to your head,” she said.
“But it’s also meditative. You can let your mind flow and relax as you put one foot after another. Running always helps me to feel less stressed and more relaxed.”
Paula, 46, lives with husband Gary and their children Isla, 13, and Raphael, 10. During lockdown she encouraged her kids to come running with her and she enjoys sharing her passion with them.
Paul said: “My children like running, but as long as they’re active and healthy I let them choose their sport. It’s nice to run with them and have fun.”
Here are Paula’s top tips for starting out.
Build up gradually
Start off by running for a minute, then walking for a minute and repeating. Build up from there and see what your body is capable of doing. Don’t jump in and run for five miles straight off – you won’t enjoy it and chances are you won’t try it again.
Organise a run with a friend. If that’s not possible, try to find someone who has started running recently as well, so you can compare notes and support each other remotely.
Always warm up
I go out and jog slowly for five to 10 minutes to warm up, then I come back to the house to stretch before I start running properly. This is especially important in the winter when your muscles are colder.
Make it work for you
The fitter and healthier you are, the better your immune system will be able to fight off bugs, including Covid-19, so use this as your motivation. Pick a time when the weather’s good, preferably when it’s not pouring with rain. I love running in the dark – you can use the street lights to measure sprints and motivate yourself to keep going to the next lamppost.
Eat properly
Make sure you have some nutritious food waiting for you when you get home.
Eating within 20 minutes of finishing your run will help with recovery. If it’s not the right time for a meal, a healthy snack is good too. Try a handful of nuts – or I often make flapjacks with fresh fruit and raisins thrown in.
Keeping vitamin and omega 3 and 6 levels topped up will boost your immune system.
Stay hydrated
It’s easy to forget about staying hydrated in winter because there’s no summer heat to worry about – but chances are you’ll be wearing more layers than usual, and still sweating when you run. So don’t forget to drink water throughout the day.
Wear the right kit
If you are running in the dark, make sure you wear something reflective. Treat yourself to some nice new running kit, something you feel good in when you go out. For women it’s also important to wear a well-fitting sports bra.
Order a couple of different sizes to try to make sure you have one that is comfortable and supportive.
When you’re buying running shorts or tights, make sure they’ve got a zip pocket so you have somewhere to put your keys and phone.
Find the right trainers
If starting out, you won’t know what your gait (the way your foot lands on the ground) is like, so choose a good neutral shoe that isn’t built up on the sole with any special support.
As the trainer wears out, look to see where there is wear and tear on the soles. If it’s at the back of the heel that could mean you’re a pronator – meaning your foot rolls inwards as it hits the ground.
Look for a bit more heel support in the next pair of trainers you buy.
If you find you’re wearing out on the outside edge of your shoe, then you’re a supinator, meaning your foot rolls out as it lands and you need more support there. The best place to get advice and well-fitting trainers is a running shop.
Get ’appy
There are lots of beginner running apps, such as the NHS Couch To 5k, that give you advice and guidance on getting started and helps you to build up safely.
Then there are apps such as Strava and Runkeeper, which help motivate and encourage you to discover things like running trails near you. They are also a good way of tracking progress, and you get medals and awards for different achievements, which is motivating.
Flora has launched Get Towns Active to encourage the nation to get happier and healthier, and teamed up with Paula Radcliffe to offer training and nutrition advice ( flora.com/en-gb/flora/ keep-running)
Interview by DEBBI MARCO