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Running over the cold and dark months

Team Ambitious, some words on Winter training.

Running over the winter months comes with the additional difficulties of colder weather and darker days. Here are things you need to think about:



Firstly, treat yourself to some brightly coloured gear that's ideally high visibility. I would also recommend adding accessories such as reflective arm, wrist, or ankle bands. For running in particularly dark areas, a head torch could be a good option.



Colder temperatures can make your muscles tighten up, increasing the risk of injury. Therefore, wear warm, comfortable clothing and ensure you have as little skin exposed to the elements as possible. Underlayers, gloves, and hats should also be at the top of your shopping list. 


Plan your route

If it's dark outside, it's crucial to plan your course so that you're running on well lit, flat surfaces. You don't want to spend your entire run staring at the ground looking out for potholes and uneven surfaces that could trip you up. Also, make sure you take a phone with you and let someone know where you’re running and what your estimated time is.



Music can be a great motivator, but it also makes you less aware of your surroundings. You're less likely to hear cars, bikes, and pedestrians that are close by. So to keep safe, turn off the tunes, particularly when it's dark outside. If you can't face running without music, I'd recommend you turn the volume down or get yourself some bone-conducting headphones.


Find a friend

If you don't already run with someone else, now could be the time to try. A running buddy or group brings safety in numbers as there are more people to spot possible dangers, and help is at hand if an injury occurs. It’s also much harder to talk yourself out of running when someone else is relying on you!


Just get it done

The only time you shouldn’t run (apart from illness or injury), is when it’s too icy. It can be hard to get out the front door from a warm house, but you won’t regret it.