Get ready for the cold weather!

It might not seem cold now with all the mild weather we’ve had , but it will be getting cold soon and being prepared is better than being caught out in the cold.

When it comes to spring marathons winter training is a necessity. There’s no way around it, you will have to run in the cold, wind, rain, snow and ice if you’re going to run a spring marathon. But it doesn’t have to be horrible. If you’re prepared clothing-wise and mentally you can train without pain (metaphorically, you will feel pain while training).

Layering will be your best friend, I promise. Temperatures below 10C only require tights or shorts, a long sleeve top and a light jacket to pack away in case it rains.

As temperatures dip below 5C start with a synthetic thin base layer, this will keep you dry when you sweat helping to keep you warm. Next layer it with a thin long sleeve top then light jacket, if it’s windy a windproof one is good, if it’s raining waterproof is better. A pair of tights will keep your legs warm.

When temperatures dip below 0C thermal tight with the above top layers will keep you warm but not hot. A warm hat and gloves will be required to protect your hands.

If you’re dedicated and run in -2C be sure to wear winter tights or track bottoms over your tights, along with the above kit.

You don’t want to be too hot, remember when you’re running it will feel 10C warmer than the actual temperature. And don’t forget to take windchill into account.

If you’re running in the dark wear reflective clothing and a torch so that others can see you. Safety is important in the dark.

If you have any questions about sports injuries, injury prevention and rehabilitation please email sara@prestigesportinjury.co.uk

Run in a new place and put a smile on your face

I blogged before about losing your running mojo. This usually happens after a period of training cumulating in an event, such as a half marathon, marathon or ultramarathon. Often, we can feel deflated and unsure of what to do next. In times like these I like to suggest running tourism. I see may Park runners on Twitter going out and doing Parkrun tourism, even if it’s still relatively local.

Running tourism provides you with a new route, new people and new adventures. It doesn’t matter if it’s a Parkrun, or a self-planned running route, it is important to just try and seek new adventures.

Some words of warning, if you are going to plan your own route and don’t have any outdoor navigation training, I advise you to stick to well-published trails.  If you want to know more about outdoor navigation there are many running coaches who provide that kind of training, such as the National Navigation Award Scheme.

Some well-published trails include the North Downs Way here in Kent. I have run this trail in different locations and have been able to navigate it easily. Along with well-published trails, you’ll want to make sure you bring a phone with GPS, your ID, and a compass. If you think you might get lost, get some training first. Don’t risk it.

Running tourism is a lot more fun, and safe, if you bring a friend or two along. As always there is safety in numbers, especially if you are unsure of the area you are going to be in.

Research. This is so important. Make sure you research the area you want to run in. Use ONS maps to check the terrain and pack appropriately. Check the weather before you head off and be prepared to cancel if it is going to be poor.

Resources: For parkrun, they have a list of all their events on the website. If you’re looking farther out it is worth doing your research (see above).

So, enjoy the outdoors while the weather is nicer, and get out running in new and exciting areas of your own backyard.