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- A series of dynamic stretches for major muscle groups will help prepare the body and prevent injury by warming up muscles, joints, and your heart rate, in preparation for a run.
- Warming up indoors is a good idea if the weather is particularly chilly, to prepare for a cold weather run.
- Prepare for all conditions
- Wear lightweight, wind/water-resistant fabrics that are breathable and that layer up to prevent overheating, to stage their wear throughout the run. This will also assist with preventing getting rapidly cold when you stop.
- Make sure footwear has a sturdy grip, and keep an eye out for road line markings, wet grass, leaves, and other safety hazards in the wet!
- Still cool-down
- A dynamic cool down is imperative to good recovery – but don’t stay out in the cold too long! Plan ahead for a quick return to warmer conditions.
- Recover well
- Compression garments worn during and the night after running have been shown to help muscles recover and prevent muscle soreness which can affect subsequent training.
- Stay well fueled throughout the week and maintain a healthy diet in the cooler months, for optimum muscle recovery and training. This should include essential proteins and complex carbohydrates.
- Ice any new injuries!
- Watch for dehydration
- It may be cold, but water and electrolytes will still be lost by sweating and vigorous activity. Even if you don’t feel like drinking as much water when it’s cold, make sure to keep up fluid intake on the day of training and over the week. Measuring your weight pre- and post- run is a rough indication of how much fluid has been lost.