Running at night

Exercise is something many of us find difficult fitting it into our daily routine, particularly in winter with falling temperatures and fewer daylight hours. But with a little preparation there is no reason why your outdoor walking, jogging or running routine has to go into hibernation.

Walking and running through the cold weather can invigorate, help shake those winter blues, improve your energy levels, and guarantee that you’ll be in better shape come Spring. And living here in Dorset - there are some stunning places to keep in shape.

Why not make a commitment with a friend to meet for a regular walk or jog at least three times each week, turning the exercise into a social activity at the same time.

We all have a tendency to eat more and gain weight during the winter months. Regular exercise will increase your metabolic rate, and reduce the tendency for the body to lay down fat reserves. A brisk walk or gentle jog can be all it takes to make a real difference. You will be so pleased with your progress and it consigns to history the impossible to keep New Year Resolution of binge keep fit regimes.

Outdoor Clothing Preparation

If you like to run or walk long distances, you should take necessary preventative steps to avoid blistering on your feet.

1.    Check inside your shoes and socks for rough spots;
2.    Use microfiber socks. They are easy to care for and also help feet stay cool and comfortable throughout the day
3.    Try petroleum jelly (Vaseline) to lubricate and soften your feet and help avoid friction rubs.
4.    If blisters occur use specially medicated Band aid plasters for blister care.

On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. Pay attention to temperature and wind chill. As much as 30% of your body heat escapes through your hands and feet. Mittens rather than finger gloves are a good choice on colder days because your fingers and hand will share generated body heat.

If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you, so another good tip is to layer your clothes.

Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Avoid cotton as your base layer as it retains moisture keeping you wet and adding to the risk of wind chill. An outer, breathable layer of micropore nylon or Gore-Tex will help protect you against wind and rain, while still letting out heat and moisture to prevent overheating and chilling.

An ideal solution would be the Regatta Ultra 3 in 1 jacket available from The Outdoor Store. This jacket is waterproof, windproof and breathable and comes with a fleece inner to help create the layering effect.

Remember also that about 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, leaving your circulatory system with more heat to distribute to the rest of the body. When it’s really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.

Keeping Safe While you Run

Basic road care is essential particularly in the half-light of dusk. Look both ways before stepping out into the road. It only takes a split second of distraction for an accident to occur. Be aware of your surroundings. Think safety. If you are walking on streets without street lights, consider carrying a flashlight or headlamp. It is also important to wear reflective clothing.

Visit The Outdoor Store to find a range of Outdoor Clothing, Jackets and Waterproofs that are luminescent when lit by car headlights or reflective vests and flashing lights that are particularly suitable for walkers and runners. Think about putting a light, or something reflective on to a moving part of your body such as your arms, hands or legs as this will be particularly effective in attracting the attention of other road users.

If you are looking for new walking and running routes in Weymouth and Dorset, visit the WalkJogRun website (www.walkjogrun.net) where you can find  30 recently added routes in the area currently displayed on the on-site map.

Or why not creat your own. You can even download your route to you iPhone!! - just type “Weymouth Dorset” into the search box on the site!

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