Do you have any tips to make winter running less miserable?
It’s often said that there’s no such thing as bad weather, just the wrong clothing. So make sure you’ve got gear that keeps you warm and dry: go for thin, long layers with moisture-wicking fabric and a lightweight waterproof jacket. And when it’s really cold, wear a running hat and gloves that are light and breathable. That said, a run can also be miserable if you overdo the clothing, so wear layers that can be removed after you warm up. Alternatively, warm up indoors by running on the spot or doing other active exercises before you go out – this will make the start of the run less of a struggle.
If running in the dark, a good head torch and hi-vis gear will make your run safer and also more enjoyable.
Lack of daylight may be a problem for a lot of runners during winter, so try getting out at lunchtime and run for longer at weekends. Getting natural daylight boosts serotonin levels, and, therefore, your mood. It’s also good for vitamin D levels. Setting yourself goals and entering events during the winter months will keep you motivated, as you’ll have something to focus on and give you a sense of purpose. Having a running buddy or joining a club or group will help, too, as it makes running more sociable. Finally, think of how great you’ll feel afterwards – running is fantastic for boosting mental wellbeing, particularly during winter.
When an app says to run at my 5K or 10K pace, how do I figure that out? I’ve been running for two months and haven’t done a race yet.
It can be tricky to judge pace and you’ll find it easier with experience. Over time, it’s good to gain awareness of perceived effort – this way, you’ll be able to judge the pace you can sustain for a particular distance. Running a 5K or 10K pace run in training at tempo pace (hard, but not full out) will give you an indication of pace for your workouts. Heart rate can give you an indication, too – at 5K to 10K race pace, you’re likely to be running at 85% to 90% of your maximum heart rate (to estimate yours, subtract your age from 220). You’ll start to get a feel for what you can sustain – and this will change as you progress.
Can I skip speedwork during winter months? Winter is often used as a time to build an endurance base, with the intention of sharpening up with faster work in spring. I did this at the start of my career, but regularly got injured when reintroducing speedwork; deconditioning to faster paces made it tougher to get back into racing shape. My track seasons were usually better if I kept some speedwork through winter; maintaining it will promote a better running economy, so you’ll achieve more in your longer workouts and winter races. Be sensible, though: warm up well and adapt your sessions if the weather is adverse. For cold weather speedwork, it’s best to do short repetitions with short recoveries (or jog or float recoveries) rather than long ones – these risk your muscles cooling down too much between reps.