Running Injury Clinic Solihull Birmingham

Winter Running can be difficult and advice from veteran runner Peter Taylor of Atlas Sports Injury Clinic in Solihull Birmingham may be useful.

Visit the running injury website for advice on running injuries www.runninginjuryclinic.co.uk

Peter heads the Atlas Running Injury Clinic where he treats running injuries and advises on injury prevention.  Peter is a Sports Physiotherapist and Sports Podiatrist with many years experience as a top runner himself.

 Winter Running – The onset of dark winter nights, and cold, wet weather is often the time when a runners spirit is dampened and the enthusiasm for training is somewhat diminished.

The thought of having to drag yourself out in the cold and wet conditions day after day quickly becomes less attractive than sitting in the warm, watching the telly.  Before you know it,  all the benefits gained from the hard work done during the spring, summer and autumn start to dwindle away.

But don’t despair; winter training has its advantages. OK there may be days when underfoot conditions i.e. ice, frost, wet leaves, may not be conducive to running faster sessions (repetitions/fartlek), but now is the time to build up base mileage and aerobic fitness.

Use the winter months to build up strength and stamina. If you have planned a spring half or full marathon now is the time to build on the regular long runs.

Go ‘off road’ it’s a great way to break the monotony of routine road runs. Use the countryside or local parks.

Running over parkland and countryside can be exhilarating, in a heavy frost or snow fall there is nothing better, fresh air, fantastic scenery, no traffic.

Off road running can also be a great training aid, softer surfaces and undulating ground will help strengthen the legs for later ventures on the road. Your foot plant will change with every step due to the uneven terrain – this will help strengthen muscles in the lower limbs.

Holding momentum over uneven, soft surfaces is harder work than road running. So don’t worry that your stopwatch is indicating that your pace is down.

Use these sessions to focus on your running form and get the sense of freedom from running on the countryside.

Winter Races                              

Although during the winter there tends to be fewer running events on the calender, there are some regularly held runs.

‘Parkrun’ stage weekly 5km runs on a nationwide basis. These are free to enter, timed runs, held every Saturday at 9.00am. Visit the ‘parkrun’ website to register.

Locally we are blessed with runs at two locations – Brueton Park, Solihull and the War Memorial Park in Coventry.

Centurion Running Club stage their winter ‘grand prix’ in North Solihull on the first Sunday of the month from November to April over a 5 mile course.

Running over a set course every month or so is a great way of gauging your level of fitness and/or progress.

Winter tips

Join your local jogging/running club or try to run with friends. Arranging to meet up with someone gets you out of the door, when you may be more inclined to give training a miss and stay indoors.

Stay safe. If you’re running in the dark make sure you have plenty of reflective panels on your clothing, to enable you to be seen by motorists.

Clothing check list.

Wear a base layer to take moisture away from the skin.

Use the ‘onion’ system to keep warm, wear plenty of layers of clothing.

A lightweight, breathable waterproof will keep the wind and rain out.

Consider ‘trail’ shoes for more grip when running off road.

Overall enjoy your training and remember, “train hard- win easy”