Comment maintenir votre routine de course en hiver

The winter months might seem like a difficult time to maintain a running routine. When the weather's bleak, the streets poorly lit, and the ground slippery with leaves, you could be forgiven for putting your running shoes into hibernation.

Even so, if you truly want to run, the weather shouldn't stop you. In fact, many runners find that this is actually one of their favourite times of year. Yes, fair-weather running has its advantages. But there's something special about the feeling of arriving home after a wintry parkrun, splattered with mud, and triumphant that you've braved the elements.

Anna Harding, content lead on the Running Channel says that exercising outside in winter has so many benefits for your wellbeing.

"Just being out and exercising in the daylight can really boost your mood, and since your body's working harder to stay warm, it's producing more endorphins," she explains. "You can have a nice warm bath afterwards, and there's that satisfaction of having gone out and done it."

In short, if you approach winter running with the right attitude - and the right kit - you'll find it was worth the effort.

Soyez audacieux, commencez à froid

La prochaine étape est de s'assurer que vous vous habillez en fonction du temps. Peut-être de manière contre-intuitive, cela ne signifie pas se couvrir aussi chaudement que possible.

McConville says: "There's a saying, 'Be Bold, Start Cold'. It may seem silly to go out in shorts and a light long-sleeved top when it's so cold outside, but you'll soon heat up from exertion.

"If you can handle the heat and are happy to sweat lots then you can wear jogging bottoms and a hoodie, Rocky Balboa style."

A more sensible strategy is to dress as if it's about 10°C warmer than it actually is, braving the first few minutes in which you feel chilly. You could always carry out some dynamic stretches and body weight exercises first, both warming up your muscles and raising your temperature.

Rogers explains that many running specialist shops and websites have affordable running wear for colder weather.

"There's good garment technology out there that will keep you warm, but is also breathable so you don't get too hot too quickly," he says. "Sometimes I start out wearing a hat and gloves, but take them off 20 minutes into the run, so it's good to have a running jacket with pockets."

Restez motivé

For many would-be runners - especially in winter - the biggest challenge is maintaining motivation. Two key strategies to consider are setting a goal, or putting aside some time to run with other people.

"Your goal might be doing Couch to 5K by Christmas, or it might be running a marathon by next spring," says Rogers. "Whatever is realistic for you, getting a race in the diary is very motivating. Meeting up once or twice a week with friends or a running group can also be a good motivator."

La responsabilité est essentielle ici. Si vous avez un rendez-vous pour courir avec des amis, non seulement vous bénéficiez de la camaraderie de sortir ensemble, mais vous serez également moins enclin à annuler vos plans à la dernière minute.

Harding suggests going to your local parkrun at 9 am on a Saturday.

"There'll be hundreds of like-minded runners there," she says. "And there's usually someone to have a coffee and a piece of cake with afterwards."

If you find your motivation flagging, and feel you're getting stuck in a rut, that's a sign it's time to mix things up. Any running programme worth its salt will include cross training days - especially strength training - and different kinds of runs, such as hill sessions or fartleks.

McConville says: "Not all runs have to be long or fast - variety is key. Nature gives you that variety, and if you want to, you never have to run the same route twice."