Running in the darker months
20 DECEMBER 2021
Typically as the nights draw in, and it starts to get cold and wet we use these as a reason not to go out and run, but there are quite a few good reasons to get out there and keep the milage going, and you don’t need to stop just because its dark and wet outside.
To start off, research has shown that if you can go for a run after a busy day at work, you boost your energy levels, and also boost the quality of sleep you have. Sleep is one of the most import things to help the body recover and have a healthy lifestyle, so that on its own is a good excuse!
With big events entered in the new year, you can get a good block of consistent base training in, conditioning the aerobic energy system before you start the specific race training, and also condition the mind, because if you can get yourself out in the dark and wet evenings, you’ll have no issues when its dryer and warmer. You will be mentally stronger!!
Its a great opportunity to listen to a podcast or book. Music will overstimulate the mind and keep you ‘pumped’ quite a while after then run, by listening to voices instead you are actually also more aware of whats going on around you.
Have a light snack and hydrate before you run, this can also be done on the way home from work. It means you will have a good amount of energy for your run, but also have a good meal afterwards to aim the recovery process.
We as runners need to provide a strong visual awareness for anyone we encounter during the hours of darkness when exercising so there are a few things you can do to increase your safety and to actually enjoy your run.
1 meet up with a friend or fellow club runner, confidence in numbers is always an advantage and we have the comfort of someone been with you through your run.
2 light your self up, whether that be with a head torch, arm bands, vest, reflective jacket, you will be seen and you will see others, and bikes and cars will also see you too.
3 pick a route that keeps you out of dark spots, stick to lit pathways, and populated areas.
4 take a fully charged phone with you and some emergency cash, you will have the ability to call someone if you either take a wrong turn or get into a sticky situation. Also learn how to use some of the emergency features. Most phones have a very loud alarm, and watches have an emergency function alerting a contact of your location.
5 Wear clothing appropriate for the weather, be that gloves and hat, a base layer, gillet, waterproof or leggings.
6 Let someone know what route you are doing and an expected time back.
www.lightupu.com have a great selection of products that you can use to be seen when out running in the dark. Having personally used most of there items I can highly recommend there products. Arms bands are easy and practical to fit, and the battery is easy to change.
The vest is very easy to wear over your clothing, has handy pockets for keys and mobile, and has reflective strips as well as lights.
The head torch with sensor is fantastic on the streets, lighting up with 140 lumens and has a rechargeable battery. When you stop to speak to someone or your running friend, you motion in front of the light and it reduces the brightness so you don’t blind them.
They also have a 360* spider vest. This lights both front and rear, and has the ability to flash too, coming in either red or green, means that one item allows you to been seen front and rear. Very light and versatile, and its also rechargeable.
Finally, running in the evening is great for loads of reasons, will keep you active and healthy, clear your mind and keep you on track for your goals. If you follow some of the tips above you will come out of the winter months fitter and stronger than ever before.