Training

8 Top Tips for Winter Running by Annie Brooks

Worried about dark nights and cold weather affecting your training plans? 

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We caught up with Annie Brooks to get some top tips on staying motivated during the winter months.

Annie is a "look pro, go slow" triathlete with a passion for adventure, spontaneous race entries, and the occasional race-cation. She is also a proud advocate for epilepsy awareness and an avid lover of all things active.

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Pictured: Annie Brooks

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As the clocks wind back and that familiar late year chill sets in, it’s officially time to swap out the shorts and vests for layers that’ll keep you warm, dry, whilst still championing your personal athletic style. 

But first, let’s clear something up—just because it’s getting colder doesn’t mean your trainers need to hibernate like the animals! With a few tweaks, those brisk winter runs can actually feel pretty refreshing and invigorating.

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Here are my 8 Top Tips to help you embrace winter training;

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1. Find Your Running Crew

Running solo may be your thing, but when the nights draw in, why not grab a few friends? Group running isn’t just safer; it’s also way more fun. Plus, there’s nothing like a post-run get-together to look forward to! Running and a social life in the cooler months? I’m in! And don’t worry if you haven’t found your running crew yet—local clubs always have a mix of running goals and paces, from super speedy to those who love a steady pace. The best part? You’re sure to find a pace partner who’ll keep you motivated through these darker months. Running with others also enhances safety as there’s strength in numbers. This can be crucial when running in dimly lit areas or challenging weather conditions. If you can't run in a group or with someone, you can still run but be sure to map your run prior. I would suggest using a platform like Strava that can also provide a live track of your route and location. This allows you to share your route with others so they know where you are at all times! 

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2. Stay Bright, Stay Safe

As much as we all love that staple piece or go-to black running kit (because we all have it), it’s time to switch things up. In the dark, it’s all about bright, reflective gear—because looking good while being seen is a win-win! High-visibility clothing, reflective bands, and light-up accessories are not just fashion statements. They’re essential for our safety. Luckily I have found lots of running brands now offer a wide range of options to help with this. For the ultimate running superhero vibes, also throw on a head torch or chest light. Trust me, you'll light up your path like a pro! In addition, running against traffic and using well-lit routes can really enhance your visibility and safety.

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Here are a few of my Top kit recommendations;

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Firstly, I love the new Higher State All Over Reflect jacket because it’s lightweight, reflective and affordable!

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I also recommend the new ASICS NOVABLAST 4 LITE-SHOW because of its comfort, cushioning and reflectivity.

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The Brooks Run Visible Thermal hoodie is brilliant, because it's really warm and reflective.

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With 250 lumens, the Gato Sports High-Viz Chest Light is the perfect night time companion, increasing your visibility.

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The Ronhill Reflect Gloves will keep your digits comfortably toasty on all those late-night and early-morning workouts.

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The HOKA Skyflow Viz Jacket is a must-have for your running wardrobe. Although lightweight, the jacket is highly durable, protecting you from winter weather.

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3. Embrace the weather

Rain, wind, mud—sorry to dampen your spirits, but it's coming! If you live and train in the UK then it’s best you prepare and embrace all weather all weather conditions! 

Build your mental toughness and resilience - the more you face the elements, the more prepared you’ll be when race day arrives. You never know what race day holds, so it’s best that you’re ready for anything. Plus, there’s a certain pride in saying, “Oh, it’s just a bit of drizzle,” when others are missing their runs for exercise indoors. Investing in quality, weather-resistant gear can make all the difference, ensuring you stay dry and comfortable, no matter the forecast.

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4. Mix It Up: Road or Trail

Some days call for trails, especially if like me, you love a good muddy adventure. Don’t be afraid to bust out those trail shoes and tackle rough terrain. Trails can also provide a refreshing change of scenery and help prevent injury by reducing the repetitive impact on your joints compared to road running. Plus, it's just nice to mix up the routine with something a bit different.

And if you’re not confident on the trail, then maybe run with someone who is. I’d also recommend using Strava Maps because you can search for recommended routes and filter the results based on terrain, distance, elevation and difficulty. It’s super easy to use too - just download the app and click on ‘Maps’, pick your filters and search your location. Also, perfect if you’re on holiday and wanting to explore a new area.

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5. Combating Seasonal Affective Disorder (SAD)

As the days grow shorter and the weather turns gloomy, many people experience a dip in mood, known as Seasonal Affective Disorder (SAD). This condition can actually make it even harder to stay motivated for regular exercise, which I have personally experienced. However, maintaining your running routine, or even starting a running routine, is a powerful tool in combating SAD. Regular physical activity increases the production of endorphins, which can improve your mood and overall sense of well-being. Moreover, getting outside for a run exposes you to natural light, which is essential in regulating your body’s internal clock and boosting those much loved vitamin D levels. Don't forget, sometimes even in those colder months, we can get a little spot of sunshine too.

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6. The Importance of Fresh Air

Even on the gloomiest days, getting outside for some fresh air is crucial. It’s easy to feel depressed and unmotivated when you’re stuck indoors, but stepping out for a run, even if it's just a short one, can be invigorating. The combination of physical activity and fresh air helps clear your mind and can enhance your mental clarity and focus. 

Top Tip: If you’re really struggling for motivation, then go out for 10-15 minutes and see how you feel. I promise you will want to keep moving once you get started! 

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7. Preparing for Winter Runs

Preparation is key to enjoying winter running. Firstly with your kit, layering is key, so get yourself base layers and a waterproof or windproof outer layer to protect against the elements. To avoid procrastination, (because yes we all do it), especially for any morning runs, be sure to lay your kit out the night before. By doing this you will help keep yourself focused on getting out the front door. Trying to dig around to find your kit? Chances are that comfy bed might start to seem more appealing than getting yourself organised. Also, don’t forget to warm up thoroughly before heading out and cool down after your run to prevent injuries and help your body adjust to the temperature fluctuations. 

I love the Higher State Thermal Grid Top and the Brooks Run Visible 2.0 Women's Tights because they’re both light and warm.

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8. Stay hydrated and nourished

Hydration and nutrition are just as important in winter as they are in summer. It’s easy to forget to drink water when it’s cold, but staying hydrated supports overall health and running performance. Additionally, a balanced diet with plenty of nutrients will help fuel your runs and keep your immune system strong, especially as the colder months often bring an increase in illness.

Remember, it’s all about embracing the seasons and adapting your routine to stay active and healthy. Get out there and enjoy the crisp air and seasonal changes. By the time spring rolls around, you’ll be stronger, faster, and ready for anything. Rain? Who cares? Wind? Bring it. Mud? Let’s go!

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You can follow Annie and all her adventures here

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.