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Four tips for maintaining a consistent running schedule during winter. It can be hard to find the motivation to go running at the best of times, let alone when it's dark and cold outside. Running long distances isn't for the faint-hearted, but doing it in the depths of winter is another matter. Dutch long-distance runner and Olympian Hans Koeleman, now an ambassador for Zen Running Club (Zen), the sustainable high-performance running brand, has shared his expert tips for running in the winter months. Don’t train alone During the cold and dark winter months, it can be safer and more enjoyable to run with a friend, or even better, join a running club. ”During winter, it can be difficult to stay motivated and get out the door to run," Hans says. "We can sometimes imagine nothing worse than a run in the dark and cold! However, one of the best ways to enhance your running experience is to join a local run club, which seems to be the latest trend at the moment!”. The Olympian notes that joining a running club can give you a sense of community, increase your motivation and add structure to your training. Listen to your body We often feel more tired and are more susceptible to illness in winter, so it's important not to push yourself too hard and make sure you get enough rest. ”Winter can be tough on the body. We're exposed to harsher weather which can challenge things like our recovery times and our immune systems," Hans explains. "Pay attention to your body's signals. Rest when needed, and never ignore pain. Recovery is just as important as training, it allows your muscles to repair and grow stronger.” Prioritise consistency When it comes to training for long-distance running, consistency is key. ”You need to just trust the process and establishing a regular running routine will help you to avoid the 'go hard or go home' mentality," the runner advises, recommending making a weekly run schedule to "structure your training and hold yourself accountable”. Pick the right footwear Although running is a sport that requires little to no equipment, it's important to invest in a good pair of running shoes. ”Ensuring you have the right footwear all year around, including winter, will land you the best chance of avoiding injury and maintaining a sustainable training routine," he says, before suggesting Zen's FUTUREOne running shoes.
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