Get Those Miles In This Winter: Tips from First Steps Running Club

As the evenings get darker and the temperatures begin to drop, getting out for a run can suddenly feel that little bit harder.

But winter doesn’t have to mean putting your running shoes away.

Ellie from First Steps Running Club joined us at Community RunFest Rayleigh earlier this year and is passionate about helping people get active, build confidence and enjoy running at their own pace.

We caught up with Ellie to get her advice on overcoming some of the common barriers to winter running – from cold weather and darker evenings to staying safe, motivated and injury-free.

Is it ever too cold to run?

For Ellie, knowing when not to head out is just as important as getting those winter miles in.

Everyone responds differently to colder temperatures, but it isn't temperature alone that runners should consider. Snow, ice, freezing rain and strong winds can all make running more challenging and increase the risk of slips and injuries.

Those with health conditions that can be affected by colder weather may also need to take extra care and consider how their body responds to the conditions.

And if conditions don't feel right? Ellie says there's nothing wrong with swapping the pavement for a treadmill.

Adapt, Don’t Force It

One of the biggest mistakes Ellie sees during winter is runners expecting their bodies to perform exactly as they would during the warmer months.

Her advice is to adapt. Take time to warm up properly, fuel your body, dress for the conditions and don't be afraid to ease the pace when necessary.

And sometimes, missing a run is the right decision.

“Winter running isn’t about proving you can push through everything. It is about knowing your body and adapting as and when necessary.”

Warm Up and Choose Your Route Carefully

Cold muscles can take longer to warm up, so Ellie recommends starting with a proper warm-up, including dynamic movements such as leg swings, before gradually building into your normal running pace.

Your route matters too.

Ice, snow, wet leaves and poorly lit areas can all increase the risk of falling or tripping. Checking your route before setting off – or choosing an indoor run when conditions aren't suitable – can help you continue training safely throughout winter.

Dress for the Conditions – and Be Seen

Finding the right winter running kit can take a little trial and error. Ellie recommends layers that can easily be removed as you warm up, alongside extras such as gloves or a snood when conditions require them.

But staying warm isn't the only consideration during the darker months.

Reflective clothing, running lights or reflective bands can help runners remain visible to other road and pavement users. At First Steps Running Club, Ellie encourages runners to wear reflective kit wherever possible.

Finding Your Winter Motivation

Dark evenings, rain and a warm sofa don't always make getting out for a run particularly appealing.

Rather than waiting for motivation to arrive, Ellie recommends making it as easy as possible to get started – lay your kit out the night before, leave your running shoes by the door and arrange to run with someone else.

Running with a friend, joining a running club or having someone expecting you can make it much harder to talk yourself out of going.

And not every run needs to be about chasing a PB or covering a particular distance.

Sometimes, Ellie says, it's simply about getting moving and enjoying that sense of achievement afterwards.

Take That First Step

For anyone who doesn't fancy tackling the darker evenings alone, First Steps Running Club offers an opportunity to run alongside others locally.

The club meets every Tuesday at 6.45pm from Webster's Way car park, with an additional run on the first Saturday of each month at 10am from Anglo, followed by the option of coffee and cake.

Ellie's message to anyone thinking about joining is simple:

“We are all in this together. Nobody gets left behind.”