Running in the cold: train smarter, not harder

Have you noticed that your body doesn’t always respond to cold-weather running in quite the same way it used to.

For me, now it's starting to get colder (and dark) over recent weeks I've had a few reminders of that. I’ve had niggly tendons flare up when I haven’t warmed up properly — and I’ve even started experiencing the occasional stitch in colder conditions, something I rarely used to get.

That doesn’t mean we should avoid running in the cold. It means we need to train smart.

Give your body time to warm up

Cold muscles and connective tissues can take longer to reach the temperature and readiness you need for running, particularly if you’re heading straight into a faster session.

Don’t make the first mile your warm-up.

Start easily and give yourself 10 minutes or so to gradually increase your pace. Add some dynamic movement before you head out if you need it, particularly if you’re prone to tendon or joint niggles.

And if you’re doing intervals, hills or a tempo session, take the warm-up seriously. Your target pace can wait until your body is ready for it.

I've got in the habit of spending a good 5 minutes on the indoor bike before I go out for that quality run and have found I've been more consistently hitting my pace targets and importantly not irritating my hamstrings or glutes.

Don’t chase your normal pace

Cold, wind, wet surfaces and extra layers can all change how a run feels.

Your usual easy pace might feel harder than normal, particularly during the first few miles. Use effort as your guide, rather than forcing your watch to show the pace you expect.

Once you’re properly warm, you may find the pace comes naturally.

Pay attention to niggles

This is particularly important as we get older.

A little stiffness when you start running isn't necessarily a problem, but persistent or increasing pain shouldn't simply be pushed through because today's session is on the training plan.

If a tendon or joint is complaining, modify the session. Sometimes running slower, shortening the session or moving your workout indoors is the smarter training decision.

Again I've turned to the bike rather than cause further damage. Just double the distance and maintain an RPM / RPE aligned to your required training pace.

One missed session is far less important than turning a small niggle into a six-week problem.

What about that stitch?

If you experience stitches more frequently in cold weather, you're not necessarily imagining it.

The exact causes of exercise-related transient abdominal pain aren't completely understood, but factors such as breathing pattern, intensity, eating and drinking can all play a role.

Cold air can also feel harsher on the respiratory system, particularly when you're breathing hard.

So again, don't go from standing at the front door to race pace. Grab a buff to help warm the air before it hits your lungs and build the intensity gradually and pay attention to how your breathing feels.

Dress for the run — but expect to warm up

You don't want to start freezing, but you also don't need to dress as though you're standing still for an hour.

Use breathable layers, protect your hands and head, and consider a windproof layer when it's particularly exposed.

Remember that you'll generate considerably more heat once you're moving.

And check the ground

Autumn and Winter running isn't just about temperature.

Frost, ice, wet leaves and mud can change how you move and increase the demand on your feet, ankles and lower legs.

I also find the low sun plays havoc with my ageing eyes so familiar trails suddenly become danger zones for my poor knees!

If conditions are poor, adjust the route, slow down or change the session. Training smart sometimes means accepting that today's planned workout isn't the right workout for today's conditions.

The masters runner's winter rule

Colder weather and darker days doesn't mean training less but you do need to respect the extra variables.

Take longer to warm up. Build intensity gradually. Listen to your body. Adapt when conditions demand it.

Because the goal isn't to win today's training session. - it's to keep training consistently so you're ready for the next race.