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Blog Post

Cold Weather Alert! Keep on running….

05 Dec 2014
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Winter woman

Stay injury-free when exercising in the cold weather

After a lovely autumn, winter has finally arrived…. with a BANG!

So I thought it would be good to share with you some tips for exercising in the cold. In cold weather you are more likely to injure yourself because your muscles take longer to warm up. Follow these tips and stay injury-free.

Spend at least 5 minutes doing a gradual warm-up:

  • 5-minute gentle jog
  • Star jumps
  • Knee raisers
  • March on the spot

 

Start your run at a gentle jogging pace. Build up your speed very gradually.

Make sure your run is along well-lit paths so that you can see any ice.

Enjoy the crisp, fresh air!

Cool down very gradually with lots of stretching. This is really important. Don’t skimp on the stretches.

Once you’re indoors again, enjoy a hot drink and maybe a little treat to congratulate yourself for persevering with your running schedule, despite the weather!

 

About the Author
I am a qualified and experienced Personal Trainer based at the gym on the Knepp Castle Estate near Horsham in West Sussex. I love to help my clients achieve their fitness goals - "Making your goals my achievements." Contact me on 01403 390193 for a no-obligation chat.
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What they are saying

Very helpful and friendly. I'd recommend Stuart to anyone!
Chris Head
Stuart has been my Sports Massage Therapist for the last 5 years and he helps me keep in great shape to look after my patients. I'm a Chiropractor and I work closely with Stuart. We regularly refer patients to each other because Chiropractice and Sports Massage complement each other very well. I get regular sports massages from Stuart and I would absolutely recommend using his services. He is the best Sports Massage Therapist I have worked with.
Dr Danny Scahill
Stuart is absolutely fantastic! I'm a real gym dodger and couldn't think of anything worse! But having Stuart there to support and encourage me was fantastic! It didn't feel like such a chore to use the gym! I dare say I actually enjoyed it! Stuart helped me lose 2.5 stone and I was chuffed to bits! He's a great guy who really takes on board your goals and works with you to come up with a plan to reach them!! You won't regret having Stuart as your personal trainer!
Ashleigh Poulter
Absolutely awesome! Stuart is an all round great guy and listens to his customers needs, and is helping me to reduce my body fat! He always changes up the training regime, and puts my body into shock, I can literally feel the fat melting away! I can't recommend him highly enough! Thanks Stuart, you are the man!
Joachim Cilliers
Excellent service and is very knowledgeable. Very good price and would highly recommend
Chris Morgan
If you think you need to be über fit to hire a personal trainer then think again. In actual fact if you're terrified of the gym then working with a PT is a great idea. Stuart is a lovely, affable chap who won't judge you if you're fat and unfit... but he will most definitely help you get started and what's more, you'll enjoy it. Highly recommend stuart at absolute health and fitness for fatties who want to be fitties.
Susannah Brady
What can I say about Stuart Wilkinson? Well I will start with a big thank you for sorting out my knee injury which I believed was joint wear. Turns out it was a problem with my right quad. Stuart has been giving me physio for about 6 weeks now and the results have been absolutely astounding. I can't recommend Stuart enough. I am now back running without a limp or a knee support. I am now back close to PB time at Tilgate Parkrun.
Richard W
Stuart really engages with your own personal challenge and provides a professional focus to enable you to achieve your goals. His down to earth approach really works for me - helping to keep it real and in perspective. Above all he keeps exercise fun and is an all round good bloke. Steve Slinger
Steve Slinger
After surgery Stuart helped me get back to fitness with a stretching programme plus intensive strength training and sports massage. My levels of pain have reduced dramatically and I am now swimming to the same level as before. We are still working on a return to golf, but I have every confidence in Stuart that we will achieve this.
Mrs Dean
I have a very focused and intense triathlon training programme. I receive regular deep, highly effective sports massages from Stuart. Stuart is very knowledgeable about the body structure and can quickly find muscles that are tight or sore. His treatments certainly contributed to my successes in 2013.
Dr Steve McKeown, 2013 Age Group Sprint Triathlon and Duathlon World Champion
I cannot recommend Stuart enough as a personal trainer. Stuart is extremely knowledgeable and passionate about what he does. Workouts with him are fun and tailored to your needs. And most importantly they achieve results!
Debra Baker
I started training 3 months ago and it has made a major difference to my life.  I have lost 2 ½ stones and feel more energetic and alert during the day. Stuart is a great trainer and knows how far to push you.
Scott Andrews
Stuart is a very motivational personal trainer who achieves great results, even when you're exhausted after a day at work. I have seen many personal trainers at gyms, but Stuart is in a totally different league. Try him!
Andrew Champion
Stuart is a great guy to work with. I have seen the results he gets from clients and his commitment and energy speaks for itself. I would have no hesitation in recommending Stuart and his services to any of my customers. Keep up the good work!
Rob J Cole
I am sure I presented an exercise plan nightmare to Stuart! After 5 operations plus a disc replaced in my spine, Stuart rose to the challenge and devised a plan to suit my limited capabilities. Whether you are an old crock like me, or a serious runner trying to always beat your PB, Stuart can help you.
Barbara Charlton
Stuart helped me to achieve a good mental attitude ready to begin personal fitness training. He treated me for a muscle injury and very soon I was seeing a huge improvement in my mobility. I would recommend Stuart to anyone who needs either personal fitness advice or help with a muscular injury.
Tony Isted

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"Making your goals our achievements"

Tel: 01403 390193

Email: [email protected]

Partridge Barn Floodgates,
Knepp Castle Estate,
West Grinstead,
West Sussex, RH13 8LH

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