If your new years resolution is to do some running we have pulled together some of our top tips to help you. We have included couch to 5k programme, running safely in winter and trail running.
Couch to 5 K - get off that cosy sofa….
If you are getting back to running or are starting for the first time the couch to 5k programme is a widely recognised initiative including by the NHS. It can help improve both physical and mental health. There are lots of plans out there. Although we are not running any couch to 5 k programmes just now because of the Covid restrictions we have included our own 8 week programme which has been used by hundreds of local people. Here’s some links:
Ballymena Runners “Cosy Sofa” 8 week training plan
Winter running
Running in winter presents a significant range of challenges including poor visibility, darkness, ice and snow, cold and rain. Here’s some top tips:
Do not run in icy conditions, runners often slip on ice. Be aware of freshly fallen snow which can be slippery and may cover ice. Snow also covers trip hazards such as uneven ground, kerbs and potholes.
Wear clothing in layers so as to trap a warm layer of air, but avoid overdressing.
Consider carrying/wearing a hat and gloves in winter conditions, you may not need a hat whilst running, but if you stop you will soon become cold. Remember that the body loses much of its heat from the head.
Don’t forget to have warm dry clothing to change into after your run.
You can find more top tops for running safely on our Running Safely page.
Trail running
Normally this time of the year would be peak trail running with Race over the Glens and the Sperrin Harriers Train Series among many events. If you are heading out on trail running you do need to be extra careful especially if you are going alone. We found this article giving some good advice on how to stay safe when trail running and hiking (for anyone heading into the hills).
Covid restrictions
Remember to always follow the Covid rules and restrictions in place when you are running. Here’s a link to the current guidance on NI direct.