1) Run with a buddy/group, not only will you motivate each other, it will give you chance to have a good catch up and it is a lot safer too.
2) Set a specific goal, having a goal in mind will help keep you motivated during the winter months, put a few races in the diary so you can commit to your training even on evenings when running might be the last thing you want to do.
3) Hear comes the safety! Wear bright colours, to make sure that you are seen by the traffic and other footpath users, think reflective vests, armbands, hats, gloves, shorts/leggings etc.
4) Hit the gym, if you just can’t bring yourself out on those chilly, dark evenings then why not go for the treadmill. Bare in mind you will need to raise the gradient for 1 – 2 minutes at random intervals to help replicate the outdoor terrain.
5) Dress for 15 to 20 degrees warmer, you should feel chilled when you walk out the door, if you are feeling cosy and warm, be brave and remove a layer.
6) Good old H20! Your body can’t regulate hydration as well in cold weather, so make sure you drink plenty of water before, during and after your run to help your body replenish fluid lost through sweating and breathing.
7) Make sure you warm ups are longer as your body takes longer to warm up in colder temperatures. Especially If you are doing an interval/fartlek session, include strides and some dynamic stretches to help avoid injury and get the most out of the session.
8) When running in snow, to avoid slipping focus on shortening your stride and try to find a route with fresh snow, if it is icy and not safe to run it might be safer to hit the treadmill.
9) Where possible try and schedule your runs during daylight try your lunch break or on Saturday or Sunday mornings before a leisurely breakfast.
10) Plan your route and don’t go too far just in case the weather takes a drastic turn for the worse, and you need to get home sooner than intended.