Top Ten tips for winter training

Top Ten tips for running and cycling in the winter

The clocks have changed, the days are darker and there is lots of rain and wind. Winter in the northern hemisphere can be challenging but it’s a great time to train outside as well. The old saying goes; ‘winter miles means summer smiles’!

If you wrap up warm, have the right clothing and equipment and adapt your training accordingly then the winter can be a great time for training.

Most importantly it’s key to stay safe. Make sure to follow these top tips.

1.Wear the right clothing

Good footwear is essential for running and cycling in all weather, especially in wet conditions. You should make sure you have good grip on your shoes and if possible make sure that they are waterproof. During the colder months appropriate clothing is essential to manage the lower temperatures – wear layers that are warm but breathable, and can be added or removed easily. Also make sure that you are visible at night with Hi Viz clothing and lights

2. Prepare and maintain your clothing and equipment 

Jackets, shoes and other equipment can easily become wet and you’ll need a bit of forward planning to ensure that your favourite kit is clean and dry if you train regularly. Ensure your tyres have have good grip and consider having a couple of spares in the shed just in case. Choose your running and cycling routes based on lack of hazards like lack of lighting, leaves and puddles.

3. Warm Up

Warming up is key all-year round – but is even more significant in the winter. Warming up prepares the body for exercise and reduces the chance of injury. It’s essential, so don’t skip this step. Equally, a cool down is also advisable.

4. Take a common sense approach

We’re not going to risk assess every aspect of our lives but when it comes to training in bad weather, be sensible. If you think there is a chance the weather might be too dangerous later or you have been advised against going out by the Met Office or local weather forecast, then please consider this in advance. If you fail to do so you could risk injuring or causing yourself serious harm. Always check the forecast before heading out and avoid going out.

5. Cross train

Winter is an excellent time of year to try something different. A change is just as good as a rest sometimes. Why not do some strength training at home or in the gym? Your muscles will thank you for it come summer

6. Take it indoors

Apart from the cross training, you can carry on running and cycling indoors as well. Get yourself set up indoors at home with a turbo trainer to race on Zwift or track your runs on the treadmill to make them a little bit less dull. Nice to break up your runs and no need to worry about it being dark, cold, icy or wet.

Check out our beginner’s guide to Zwift here

7. Do a virtual event

Virtual events are a great way to keep motivated. have a look below at the kind of events that were taking place in 2020. We predict that virtual events are here to stay and we’ll see more in 2021 as well.

The Best Virtual Runs to Keep Your 2020 Season Going

Keep the Wheels Turning in 2020 with our Top Pick of Virtual Rides

8. Try and get out during the day

If at all possible, try to get outside during daylight hours. We don’t get enough Vitamin D from sunlight in winter. As well as eating plenty of fruit and vegetables we should also try to grab every bit of daylight on our skins that we can during winter. Many people don’t take their full hour’s lunch break in the UK. Make sure that you do and get out if it’s nice. You’ll be far more productive in the afternoon after some fresh air.

9. Sign up for an event

What better way to stay motivated than having something to train for? Looking forward to an event is ideal as there is a set date and all your planning has an actual end goal. many events are already sold out for 2021 due to a lot of roll-over bookings from 2020 but there is still plenty available with Sports Tours international.

2021 Sports Tours International Cycling events – FULL 2021 CYCLING CALENDAR 

2021 Sports Tours International Running events – FULL 2021 RUNNING CALENDAR 

2021 Sports Tours International Triathlon events – FULL 2021 TRIATHLON CALENDAR

2021 Sports Tours International Cycling VIP and Hospitality tickets – FULL 2021 CYCLING HOSPITALITY CALENDAR

10. Look after your personal well-being and follow the current Covid-19 guidance

Make sure that you eat a healthy and varied diet in winter and try to get a good 8 hours of sleep every night. Cut down on alcohol, coffee and fizzy drinks if you can. Stay hydrated. Warm air blowing in the car plus central heating really dehydrate your skin so you have to drink more water and other drinks are good as well like herbal teas. The regulations for Covid-19 change frequently and it is important to stay up to date with what you can and can’t do in your area. Check the current guidelines in your area before you head out and ensure you follow the guidelines to keep you, and others, safe and well.

Full list of Covid restrictions by area in the UK

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