With City to Surf on the horizon, lots of Sydneysiders are dusting off their trainers, pulling their running gear out of the closet and getting stuck into training – whether you’re a dab hand or a newbie, there are a few things to keep in mind for getting running fit over the winter months.
Winter Running Guide – here’s our quick guide for Winter Running:
- Footwear
Training in appropriate footwear is vital to getting you across the finish line. If those old faithful trainers have seen a few races already, chances are you probably need a new pair. It really comes down to your running style, weight and running surface but a good way to tell is to look at the grip on the bottom of your shoes and the inside sole. If they’re well worn, it’s time for them to go! - Clothing
Two things to keep in mind: temperature and visibility.
A rough guide is to dress as though it’s a few degrees warmer outside. There’s nothing worse than getting all rugged up and getting 5 minutes into your run to realise you’ve put on too many layers. You should be feeling a bit cool before your run but this will change as your body starts to warm up. Wear items that are easily changeable with out breaking your stride; sleeves you can push up, a zip you can open up or tights that can be pulled up shorter.
Keep in mind that it’s getting darker, earlier in the evenings so make sure you’re visible – get your fluro’s on and stay safe! - Warm up and cool down
You’re all kitted out, ready to hit the road…now what?
Warming up is your first port of call. Ensure you start slow and gradually increase your pace. The mid-section of your run should run at your quickest pace, with you slowing back down again towards the end for a cool down. Make sure you’re stretching out your legs before and after (or you may just regret it the next day)
Most importantly, listen to your body and do things at your own pace. Having a running buddy is great motivation to get out and get running but ensure you keep it light hearted and save the competing for race day!
Need help running pain or injury free? Contact our friendly team to get help now.