Expert advice to make winter running easier

The days are getting shorter and colder, but that’s no reason to stop running. Although pounding the pavements is very different in the winter compared to in the summer, if you follow our experts’ simple rules you’ll be good to go until spring!

Get glowing

Leah Topp, blogger and marathon runner

‘If you’re running at night, wear as much reflective kit as you can find. Whether it’s reflectors, funky strobe lights, neon clothing or a head torch – you can never glow in the dark too much!”

Find your inspiration

Sophie Radcliffe, endurance athlete

‘I’ve never felt my heart, lungs and legs work as hard as this. My calves are screaming at me as I power myself uphill. It’s all about the baby steps, I remind myself. I’m a fairly recent convert to trail running, but the mountains captured my soul. They transformed me from a non-runner to somewhat of an athlete. They challenge me every day; to train harder, to explore more, to breathe more life, to become more. I stop to catch my breath on this climb and look behind me to see the clouds shift and reveal the most glorious sunrise in the Mont Blanc valley. In this moment, I feel alive, eternally grateful and in love with the world – you get one life, so live it!’

Watch your step

Elle Linton, personal trainer

‘My winter running rule is to be vigilant, especially if it’s icy out. Ensure you know where you’re going to place your foot next; look out for ice. You don’t want a slip to ruin your winter running with an avoidable injury.’

Warm up beforehand

Mollie Millington, personal trainer and running coach

‘Once the temperature starts dropping, warming up becomes crucial to avoid injuries. You can do squats, star jumps, lunges, or even skip rope (inside or outside) to bring on a slight glow on a cold day. Warming up ensures your joints are lubricated and your muscles are warm, so you can run strong.’

Layer up…

Cat Simpson, running coach

‘I find lots of thin layers are useful for winter running (I inevitably overdress and get too hot, so have to shed some clothes), plus a good, sweat-wicking base layer – ideally something antimicrobial like merino wool. I also really love buffs to keep out drafts around my neck, plus folded over they make great ear warmers. For running in snowy conditions, a pair of waterproof socks also come in handy.’

…but not too much

Rebecca Bryant, #RUNYOURCITY pacer and ultra-marathon runner

‘My number one tip is don’t wear too many layers (unless you’re training for something crazy like Marathon des Sables). You’ll get hot way too fast and end up with a whole heap of sweaty washing. Stick to a base layer under a t-shirt, or t-shirt under a lightweight jacket teamed with leggings. Protect the extremities when it’s super cold with gloves and decent socks.’