Dress for the Cold<\/u><\/strong><\/p>\n It is important that you and your running group dress sensibly in the cold by wearing layers \u2013 a bit like an onion. It\u2019s much better to be able to take off layers if you get too hot, than to be too cold because you\u2019re not wearing enough<\/p>\n Stay Safe \u2013 Be Seen <\/u><\/strong><\/p>\n When running in the dark, it\u2019s essential that you\u2019re visible to other people, particularly motorists. Try to wear clothes that are reflective or a bright, light colour, such as white or fluorescent yellow. Stick to well-lit areas and avoid running anywhere you don\u2019t feel completely safe<\/p>\n Warm Up<\/u><\/strong><\/p>\n A good warm-up is essential to avoid injury, but it\u2019s particularly important in winter when it can take a little longer for your body to warm up. Start off slowly with some very gentle running or even walking. Gradually increase the pace until after around 10 minutes, when you reach the pace you\u2019re going to maintain for most of the run.<\/p>\n Cool Down<\/u><\/strong><\/p>\n To cool down, carry on running, but at an easier pace or walk for five to ten minutes. This will help the body recover after your run. Don\u2019t stop and stretch outside or you could get too cold. Group Leaders – advise your group to do some stretches indoors instead of outside.<\/p>\n If you have a cold<\/u><\/strong><\/p>\n Colds are common in winter, but we don\u2019t necessarily have to stop running if we feel under the weather. If your cold symptoms are not severe, and you generally feel OK, then running could be fine. If you feel absolutely rotten then it\u2019s probably best to sit it out. It\u2019s important however, not to run if you have a fever (when your body\u2019s temperature is 38\u02daC or above).<\/p>\n Staying motivated<\/u><\/strong><\/p>\n Group running can be a great way to stay motivated when it\u2019s cold outside. Another good way to avoid getting bored is to vary your route. Having a realistic goal to work towards is also a great motivator. Getting out the door is often the hardest part about running in the winter, and once you get going it\u2019s much easier!<\/p>\n","protected":false},"excerpt":{"rendered":" Getting out the door for a run during the cold winter nights can be a struggle, we know. So here are some top tips to keep you going and provide […]<\/p>\n","protected":false},"author":18,"featured_media":5088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0},"categories":[1],"tags":[],"yoast_head":"\n