Winter Fit - Don't Stop Running • Run 4 It: Posted by duncan.riddoch on 17 Oct 2008

Every Autumn fair-weather runners hang up their shoes and head indoors until spring. Their excuses come as thick as heavy snow: It’s too cold, wet, icy and dark, they say. But there are many reasons to keep fit through the chillier months.

Mind and body Research proves again and again that exercise outdoors on a daily basis improves your mood and increases self-confidence at a time when the traditional winter blues usually sets in. Running is great for boosting the circulation, too, and it’s even claimed that training on colder days leads to a slightly higher calorie burn.

Get out there The toughest thing about winter running is finding the strength of mind to pull on your trainers in the first place – and step out the front door. So make a pact with yourself. Tell yourself that you’ll run for just five minutes and if you’re still not up for it you can come home again. The chances are you’ll find that exactly the opposite happens. Just getting out of the house is usually all it takes to enjoy a health-boosting run on a winter’s day.

Make a goal Give your winter training a focus. “This is important at any time, but specifically in the winter when it can be harder to motivate yourself,” says Iona Robertson, fitness consultant with The Body Matrix. “Pick a race in December, January or February and go out there and train for it. Better still, encourage some friends to train for the race, too.”

Choose a race See the Events Diary section on this website for inspiration.

Play it safe Shorter winter days mean less daylight – and therefore longer hours of darkness. If you’re running in the early morning or from late afternoon it’s essential that other people can see you. Run 4 It has a wide range of bright and reflective clothing, plus fluorescent acessories and lights. Extra care needs to taken too when the sun is low in the sky. Try wearing peaked headwear or even sunglasses if the sun is particularly bright. And female runners should try to avoid walking or running alone in darkness. The best option is to team up with like-minded friends. If this isn’t possible stick to areas with street lights and always carry a personal alarm and mobile phone with you.

Winter warmers “There is no such thing as bad weather only the wrong clothes,” says Robertson. So dress for running in the cooler season with lots of cosy layers. “Then peel the layers off as you get into the run and warm up,” Robertson adds. The basics include a sweat-wicking baselayer and long-sleeved top, a windproof or waterproof jacket or a gilet,tights,gloves,headwear and twin layer socks. Choose grippy footwear to beat the mud on trail runs. Check out this great gear in our new online shop

Enjoy the view Winter brings out the best in Scotland’s landscape and runners often enjoy some of the best views. What can be better than a run on a clear, crisp and frosty morning? And even going out for a training session on a wildly windy day can lift the spirits. Until you try it, you’ll never know.

If you don’t stop… … You won’t need to kickstart your fitness regime again come the New Year. Daniel Adams, a runner of 30 years, says: “Starting the new year in good shape because you’ve been running all winter is such a great feeling. Starting the new year after months of no running is such a bad feeling. I know which I prefer.”