Last updated at 11:57, Thursday, 15 November 2012

FALLING temperatures and dark evenings don’t mean that your outdoor running routine has to go into hibernation. RACHEL HERMOLLE asks Walney Wind Cheetahs’ running leader, Karen Bell for her top tips on how to stay safe and motivated when running in winter.

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WHEN the weather outside is frightful, lacing up your trainers and heading out for a run may be the last thing on your mind.

But running in winter can help to shake your winter blues, boost your energy levels, and guarantee that you’ll be in perfect shape for the party season.

“You can’t beat running on a cold dry day,” says Walney Wind Cheetahs running leader, Karen Bell.

Adding: “Experts say the perfect temperature to run at is 11 degrees and I agree. In the summer I often get too hot and find running sweaty and uncomfortable. Exercising outside in the winter is much more pleasant.”

Although Karen encourages runners to continue their routines during the winter, she explains that unpredictable weather and darker evenings mean extra precautions must be taken when training outdoors.

She said: “We adapt Walney Wind Cheetahs’ running routes during the winter, to make sure they are safe.

“We have recently moved our regular route from Sandy Gap Beach to Waterside Car Park so that we are running down nice wide pavements and well lit streets.”

Karen’s top winter running tips;

lFollow the highway code: When possible use pedestrian crossings, especially if you are running in a big group.
During the winter you need to be more aware of your surroundings so plan your route around safe crossing areas, and make sure you always stop to check the road is clear.

lAlways wear high visibility clothing when running in the dark: Wearing high visibility clothing is absolutely essential whether it’s a wristband, hat, gloves or a jacket.
It is important that you are visible to vehicles when you are out running in the dark, and high visibility clothing makes sure you can be easily spotted by motorists.

lTry to avoid listening to music: But if you do like to listen to your favourite tunes try to use one ear piece or turn your music down so you are fully aware of your surroundings.
If your music is too loud you might not hear pedestrians or vehicles coming up behind you.

lMake sure you carry an emergency contact card with you: This should have details of your next of kin, a GP contact and your blood group in case of an emergency.
Carry it on your outer layers so it is easily identifiable.

lTell someone where you are going: If you are leaving family or housemates at home, let them know the route you will be running, and an estimated time of arrival, so they will know roughly when and where to go and look for you.

lStick to a well lit route: Stick to well lit pavements and avoid very dark or badly lit areas.
Take into consideration fallen leaves and how they may be very slippery or even hiding trip hazards.

lCheck the weather forecast before a run: If you have to consider whether to risk running in certain weather conditions, don’t do it.
When the weather is bad keep your distances shorter and do more of them.
Don’t attempt new routes in the dark or during bad weather, you don’t want to run into a flood or get caught out in an exposed area in high winds. Don’t run at all in icy conditions.

lWear appropriate clothing: Wearing extra layers will allow your body temperature to increase and reduce the risk of overheating and excessive sweat.
You can always remove these layers as you warm up later into your run. However try to make sure you do not ‘overdress’ too much.
Also, make sure you wear a decent quality pair of trainers, for good support. You don’t want them to slip from underneath you.

lKeep hydrated: It is just as important to drink fluids while running in winter as it is in the summer.
Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle to avoid freezing.

lRun with friends or a group: Running in a group is not only a way to make your workout more safe but it is also a good way to motivate yourself.
Knowing that you have made plans to meet up with people will give you that extra motivation and commitment. The time will also pass so much quicker when you have someone to run and talk with.

First published at 11:52, Thursday, 15 November 2012
Published by http://www.nwemail.co.uk