‘It’s easier to sustain an injury by overexerting a tight muscle’
polypropylene are the best for this. They are lightweight and generally cheap but can hold odours. Merino wool is a natural product that has excellent wicking and insulating properties but can be expensive and is not always hard wearing. You need to protect your extremities in the winter so long trousers, long sleeves, hats, headbands and gloves are important. Also, consider the end of your session. How are you going to stay warm and will you need a change of clothes? Ensure you also have the right footwear. If you are going to be on dry pavement the risk of slipping is less, but muddy paths and trails, need specialist trainers to help reduce the risk of injury.’
The body also takes longer to warm up in the cold. ‘In lower temperatures, your muscles lose more heat and contract, making them feel more stiff and tighter than usual,’ says Steve Paterson, People Development and Product Trainer at
Runners Need. ‘You may not have your usual range of motion and it’s easier to sustain an injury by overexerting a tight muscle. Some low-intensity cardio exercises like star jumps and high knees will help to get the heart rate up while dynamic stretching will help to prepare your body for what’s to come.
‘After your workout, try a five-minute walk before heading inside to stretch and cool down. This will help flush out lactic acid and prevent soreness.’
The cold can cause your airways to be more reactive, so people with asthma should exercise with caution. ‘Breathing in cold air can irritate the airways and lungs, and can cause the upper airways to narrow,’ adds Steve. ‘Cold air tends to be dry, so your lungs will be working hard to humidify the air. This can dry out your throat and lungs, causing discomfort. Make sure to stay hydrated and focus very closely on your breathing. Try to develop a rhythm by inhaling and exhaling every three steps. This will help you feel more in control.’ Finally, being seen in the darker months should be a priority. ‘ Fluoro is great in daylight, but once there’s no UV light to reflect it’s no more effective than any other colour,’ says Nassrin Chamanian, from sports retailer Wiggle. ‘This is why most cycling/running kit will incorporate retro-reflective details. You can also add them to your bike for more visibility. ‘Remember that darkness exists in the daytime, too, particularly in the winter when the sun is low. Mist and rain can further hamper visibility so a set of flashing lights on handlebars gives other road users a better chance of noticing you.’