Introduction
It’s certainly easier to go out for a run or other form of outdoor exercise when the sun is shining and it’s nice and warm. But what about during the cold, dark and grey days? Over the last week or so there has certainly been a shift in temperature and daylight duration here in England and it’s inevitably going to result in a transition needed from our spring/summer training habits to our autumn/winter methods.
What to do?
Get the right gear
The most important thing when doing ANYTHING outside in colder temperatures is to make sure you’re dressed appropriately. You want to ensure clothes fit you right, suitable for the activity and that you have plenty of sets for the amount of exercise you intend on doing between washing loads!
For activities that raise your heart rate and subsequently body temperature ensure layers can be taken off and put back on when needed.
The layer closest to your skin should be a lightweight polyester to take away moisture so that you do not catch a chill.
The second layer is the insulating layer, a wool or fleece works well.
The third layer needs to be wind, rain and storm repellent (you never know with English weather after all!) This layer should be removed unless it is raining/snowing/or windy to ensure sweat can escape until the very moment you need protecting from the elements!
It is also important to not forget about your extremities. Hands, feet and your head should be considered when layering up! Thermal socks, gloves and a hat would be ideal.
Be mindful of the footing
As the temperature changes so does the ground. Pavements can become slippy, grass can become wet/boggy or even rock hard if there has been a frost. Taking into account the ground conditions is vital for injury prevention and individual safety.
Stretch it out
More so than ever, warm-ups and cool downs are essential for cold weather activities. Dynamic warm-ups that use movement to warm-up the muscles is the ideal method of ‘stretching’.
So, as we enter Autumn and no doubt Winter before we know it, take a read of this blog and try and implement at least one bit of advice to better prepare your body for the colder training conditions.
Thank you for reading and take care,
Olivia Freeman
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
07761887778
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