01202 473800

Running in winter: 5 tips to stay safe

Nov 18, 2021

Now that the clocks have changed, the days are much shorter. All those hours of darkness can make it hard to motivate yourself to get out of the house and do some exercise. Safety is a valid concern too if you’re planning on doing something like running in winter. But staying active is so important for both your physical and mental wellbeing.

Whether you are an early riser that likes a jog to start the day or trying to squeeze in a run after work, you need to take extra precautions.

Here are our 5 top tips to keep you safe whilst running in winter:

  1. Be seen and stay visible by illuminating yourself.

There are loads of options to help you be seen, so try what works for you. Head torches, clip-on lights, safety vests and reflective armbands and more. You can find plenty of products online or pop into Christchurch’s new Alexandra Sports store for a great range of products.

  1. Run together.

Running with a club or a friend is not only safer but it’s also great for motivation and support. It can hold you accountable to exercise, even on the days when you really don’t feel like it. There are lots of running clubs across Dorset, including local ones in individual towns, women’s only groups and those that are more social. Ask at your local leisure centre or simply search online.

  1. Choose a well-lit route so you can be seen and see your surroundings.

When running in the dark you want to make sure that potential hazards like cars can see you. But you also need to be able to see where you are going, so that you can avoid trip hazards. Selecting a route that is well-lit not only means vehicles can pass safely, but also means that you are less likely to fall.

  1. Always run against the flow of traffic.

This allows you to see vehicles coming towards you on the same side of the road. Particularly in the dark, their headlights will give you an extra warning. Always try and move out of the way of cars if you can, for example, stepping onto the pavement if you’re on the road. Don’t assume that vehicles will see you in time to avoid you. Put your own safety first.

  1. If you are running on your own, tell someone that you are going out and stick to populated routes.

Try to mix up your route. Not only is this good for your training, but it is also a safer option as your routine becomes less predictable. Let someone know when you are going and when you expect to be back, as well as advise them of your safe return. This simple message could make a big difference. It gives you the reassurance that someone is waiting for you to get home safe.

Running in the winter also means colder and potentially wetter conditions than in summer. Making you have suitable equipment and warm-up and down properly is so important to avoid injury.

If you are struggling with any injuries, aches or pains, our expert team are here to help. With high quality physiotherapy, chiropractic treatment, sports massage, state-of-the-art rehabilitation gym facilities, Pilates, yoga and Qigong classes, all under one roof, join us for your journey to wellbeing.

Book your appointment or class online today or call us on 01202 473800.

Related Posts

4 key benefits of sports massage
4 key benefits of sports massage

No matter what level of fitness or physique you are, sports massage can benefit everyone in one way or another. In this blog, our sports massage therapist, Nathan, shares some of the main benefits of sports massage and why it is important to understand the...

read more
Bruises, Contusions and Hematomas – What’s the Difference?
Bruises, Contusions and Hematomas – What’s the Difference?

What's the difference between a bruise, a contusion or a hematoma? Our Sports Massage Therapist Nathan explains all. "Contusions are bruises that are formed when small veins or capillaries (the blood vessels that run to the epidermis of the skin) break. Hematomas are...

read more
Tennis Elbow Causes And Treatment
Tennis Elbow Causes And Treatment

As we move into the summer and get to enjoy big tennis events like Wimbledon, we thought it would be timely to write something about tennis elbow or as we like to call it now lateral elbow tendinopathy (LET). What is tennis elbow? Tennis elbow is a condition that...

read more