WIN THE COLD WAR

How to make sure winter doesn’t freeze your fun and fitness

I UNDERSTAND why people find it hard to keep running when it’s cold. The days are shorter, and mornings and evenings are darker. You might be low on energy or there might be disruption to your routine. Here are a few solutions that have helped me run through many chilly seasons. Now tell me, what helps you get through the winter?

01 Cross-train

Cross-training can help to maintain and improve your cardiovascular fitness, and, at times, help to reduce the risk of injury. I can often be found on the rowing machine or cycling – both indoors and out. These activities help to lessen stress on the body and to build your engine, too. So, instead of seeing cross-training as time off from running, consider it a complementary workout. If the bike and rower aren’t for you, try hitting the pool or cross-trainer.

In my early days, I had a real love-hate relationship with treadmills. I’ve always preferred being outside, but there have been occasions when the ’mill has been just what the doctor ordered. They are great for helping you find rhythm and maintain pace. You can incorporate hill training without having to hunt for an incline, and a speed workout is just a button-push away. There are also classes you can do to help you stay motivated.

03 It’s a fashion parade

What I love about winter compared with summer is there is so much more you can do with what you wear. You need to layer up well, which means you can go wild with your gear. Use this as inspiration to carefully pick your running outfit and, if need be, an excuse for some retail therapy or even a clothing swap.

04

Buddy up

A problem shared is a problem halved – and the same applies to running, too. Having a friend or partner by your side helps to hold you accountable, so you’ll have someone to motivate and inspire you, or you can do that for the other person. I found that I was more likely to get up and get out if I knew someone else was depending on me. Cory is the founder of the Track Mafia running crew and a Nike Run Club Head Coach. Instagram: @bitbeefy, @trackmafia_

05 Adopt a superhero mentality

This is undoubtedly my most ridiculous solution, but it’s also my favourite. Put simply, do your utmost to change your perspective on things. I acknowledge that in a perfect world, I wouldn’t be out running in the cold, but I do it for my mental and physical health. I tell myself that the only people out here right now are those saving lives. So by doing this, I’m a brave and committed superhero, persevering when I didn’t have to.

06 Adjust your expectations

I can sometimes place unnecessary pressure on myself, especially during winter when I might be training for a spring race. When this happens, I try to relieve myself of any expectations and do what feels right. I head out and run with no plan or distance in mind, returning to the basics and allowing it to give me the feeling that it did at the beginning – joy. It might not be what the training plan says, but we have to look after our minds and our bodies.

07 Adjust your routine

In my first few years of running, I really embraced the lunchtime run: it’s short, sharp and light. It gives you a chance to keep those legs spinning. And remember that in this running game, consistency is key. So as long as you are still moving and smiling, it doesn’t matter how far or for how long you run.