Ok, so a month ago I folded away my summer kit and started to dig out the running tights, jackets, log sleeve tops and even had the hats and gloves ready in my running draw. It was mid September and autumn was on its way.  Then last week I was frantically trying to find my shorts, vests and sun cream, as it was nearly 30 degrees again at the start of October!
Madness, and no wonder us Brits spend half our lives talking about the weather.  If you ask my dad what’s the weather going to do later, he’ll say “clearing up”, and to be honest I think he’s always right.

However, the reality is that the mad British winter is on its way and us runners need to get organized.  There really is so much to think about at this time of year.  What kit will I need and will the colour of my new tights match my favourite running jacket? Have I got a pair of trail shoes for when the park and paths get a little muddy, and where did I leave my reflective top and flashing running light? That’s right, the clocks go back soon and it will be dark by 5pm!  God this is all so depressing isn’t it, and I’ve got to start thinking about Christmas presents soon as well…..!

It really is the time of year where you could start to slip into those bad habits. Its raining outside so I wont bother with that run today, or its quite cold actually so I think I will run tomorrow. Some of us will even find it a chore to get into the car and run on the treadmill in the gym. It’s all just too much.

But is it really? To be honest we see it totally differently and its time to get excited about the changing seasons. Lets make some plans and set some new goals. Lets also try a few things that are maybe new to our running mix.

First of all, have you got the right kit for all winter weather? Yes those base layers, long tights, visible running jackets or gillets and the all important matching hats and gloves. Be safe, seen and be warm this winter. 
Are you going to make it to the park if its wet or icy, well you might if you invest in a pair of quality trail shoes? Have a look at what the brands have on offer and treat yourself to better grip, support and maybe even a waterproof Gortex option.

Have you joined that running group, club or set up some buddy sessions.  You know you are far more likely to leave the front door if you run with friends this winter. It’s certainly much safer when running in the dark. There really are so many running groups out there these days. Have a look online or maybe ask around on the running4women community.

Set yourself some short term and long-term targets. The bigger long-term target might be a 10k, half or full marathon next spring. Have you entered it yet? Don’t get caught out guys, the best Spring 2012 races are already selling fast………….get that entry in and put the date in the dairy. This is now your main long-term goal.
Have a look at the local 5k Saturday Park Runs and maybe a goal for December and January. Perhaps it will be your first trail race or a 10k. Whatever it is, be excited and put it in the diary. We certainly recommend a 5k once a month to keep you motivated and focused.

Finally, look forward to some of the inspirational moments the winter can bring. Running through the frost in the park, seeing your own breath or the mist lifting, splashing through the puddles and that warm glow as you return to the indoors knowing you are a real runner who loves all seasons.

Have fun guys and stay safe…………………….

Phoebe & Nick

www.runningwithus.com

Related posts:

1. How Will I Survive The Snow?
2. Winter Running Wear
3. ZOCA – Winter Running Tights

Many Women are afraid to train alone, not wanting to risk running along city streets or in parkland without company. Training for women is not easy when dark winter nights close in and there are no readily available training partners. Many women feel that it is not safe to train outside, that conditions in the open will be too cold or dangerous.

Similarly, women can be intimidated by the sometimes macho interiors of some gyms, where training can be overshadowed by male attitude. Training in gyms on a regular basis may be safer, but with machismo overload and the risk of being bored easily by repetitive exercises indoors, some women can find a decrease in motivation for their training regime.

How do you get over all of this?

• Avoid badly lit areas at night, only run/walk in highly lit areas and carry a small alarm.
• Take your own or borrow a dog – you’d be surprised at how canine company can alleviate boredom on a run and make any would-be attacker think twice before acting.
• Try to face oncoming traffic when out running – particularly where footpaths aren’t available. This allows the traffic to see you, and gives you time to spot the traffic and take action if necessary.
• Never stick to the same route at the same time, try to vary training times and routes. This is not only safer but will stop you getting bored. A simple way to avoid boredom if your training routes are limited is to run your course in reverse occasionally.
• Train with a friend, running/walking/training in the gym can be much more fun with a friend. If you train in a gym make sure you get correct instruction on how to use the equipment, this will give you more confidence. Remember big weights don’t necessarily mean big fitness and lots of knowledge.
• Don’t wear all dark clothing, make sure you wear something reflective at night. This really helps traffic to see you coming and avoid accidents.
• Some private clubs and Stadiums have  floodlit jogging trails. Enquire at your local club to see if this is the case and use these in the winter months.
• Boredom can be a big factor in not training, set goals for yourself, change routes and distances. A training programme helps you focus on improvement, provides you with targets toaim at, and generally stops you from “aimless” training which sometimes seems to get you no-where and can be quite demoralising.
• Never wear a personal stereo if you run alone at night. Not being able to hear what is going on around you can be dangerous both from a traffic and a potential attack point of view.
• Always make sure you wear the correct clothing according to the weather, it will make a lot of difference to your comfort and enjoyment. If you feel good and comfortable when you run, you are likely to have a better experience and feel more able to continue training.
• If you run alone, always tell someone your route and how long you think it will take.
• Don’t forget, we have weekends and early mornings, where you can fit in training in daylight with plenty of people around. Commons and Parks are ideal for running; there are less hard surfaces to impact on the body, more interesting things to see whilst exercising, and better air quality. Your program can be much more varied by incorporating park benches, fences and designated nature trails into your exercise and running regime.

Your training will be far safer if you properly plan your exercise times and venues, and will lead to a better training experience which you will want to repeat.

Related posts:

1. Simple Advice For Autumn/Winter Training
2. Some Simple Do’s and Dont’s
3. R4W’s Guide to Running Whilst Pregnant