June 1st is winter time and with it comes the cold, wet and darkness. Some might forgo being active and decide to spend their evenings inside where it's nice and warm but with the right planning and a Harden Up attitude you can still be physically active throughout the cold months.

This weeks update:

Running 101 is away running!

This week Sport Manawatu and the Manawatu Striders began their first ever running training programme. With top Manawatu athlete Chris Sanson and Sport Manawatu's own running guru Hamish Meacheam at the helm, participants learn the finer points of running in preparation to completing their first half marathon. The eight week course covers training drills, running programmes, gear and nurtition. The Half Maraton is on August 12 at the Manawatu Striders Half Marathon event. If you'll like to see what they've been up to and get your own running programme then head over to the Running 101 page  found here.

 Do a Du - Manawatu Triathlon Club Duathlon Series

The Manawatu Triathlon Club Winter Series has an event this coming Sunday June 24th. Don't let the fact that you may not have done a triathlon before stop you. You just need a bit of guts to show up and a Harden Up attitude to do it. If you can run, walk and cycle you can do this event. There are three short courses to choose from starting at a 1.5km run, 5km bike, 1.5km run. More details are here.

Stride It Out

Need a bit of motivation while running? How about doing 3, 5 or 10km with a couple  hundred people. The Manawatu Striders Winter Series has the next event on Sunday July 1st. Wrap up warm, do some stretches and get into it. More information is found here.

Get confident to cycle

Sport Manawatu's iMove Adult Cycle Safety Training start next month. These workshops are to give adults confidence when cycling covering things like basic bike maintenance, road positioning and road code for cyclists. If you haven't cycled for a number of years come along to this free course to brush up on your skills. More information is here.

Get more information on what's coming up through Grabasport. You'll find details of sports, events and activities for you, your family and your workplace.

A Hard(en Up) Week for Steph 

This week's motivational story comes from Steph who decided that the best way to get her training back on track wasn't through a new programme but through Hardening Up. She writes:

"After struggling with my training in the freezing cold for the past couple of weeks, I decided it was time to put some warmer clothes on, harden up and get training.  I got outdoors every night either running or cycling in the cold and rain and although it took a lot of motivation to get out the door I felt great after the workout.  I finished off my hardening up week with motivating myself to get out for a group bike ride on Saturday morning in freezing temperatures and in the rain. Happily I completed my last run on Sunday afternoon in the sun."

Well done Steph. A Harden Up prize pack is heading your way. For anyone else who would like to share a story then send it to me for your chance to win.

Sign up to Harden Up

Sign up now to the Harden Up programme and from June 1st you will get:

Emails of activities going on around your region Texts to keep you motivated Prizes and give aways as you Harden Up and get active Activity initiatives for your workplace To sign up to Harden Up go here!

Reason's to Harden Up and be active during winter:

1. Regular physical activity reduces your chances of putting on weight. During the winter months people tend to eat more so to avoid winter weight gain be active.
2. Sitting at a desk all day can be draining. Studies have shown activity can improve energy levels.
3. Activity is great for mental health. If you've been stuck indoors all day, a bout of exercise can improve your mood, clear your head and make you feel better.
4. Rise to the challenge. Push yourself to achieve a goal - whether a 5km walk or by running a marathon. The sense of achievement you receive is priceless.  
5. There's a truckload of different activities you can do over the winter months for fun and enjoyment. These can be done as an individual, group or a team.

	Too cold? Put more clothes on. It sounds easy and it is. A light training jacket, track pants, socks and even hat and gloves can all be worn when being active outside. If you get hot you can always take something off. Light weight thermals can add warmth without any of the bulkiness.
	Too wet? Light waterproof jackets are great for keeping you dry but still allowing you freedom to move. Most come with pockets for storage and with reflective areas to keep you seen. Being in the rain while active also keeps you from over heating while light showers are very refreshing.
	Too dark? When it's dark you want to be able to be safe and to be seen. Reflective gear and lights are the best answer when out on the streets. Being active in a group provides safety and can be social and motivating.

How are you hardening up?

Have you got a Harden Up attitude? Have you done something to get out there and be active? Share your story (and possibly a picture) with us and you could win a harden up pack. Click here to email us.

Here's what other have had to say:

“Thanks for the encouragement! I had planned to go for a run after work yesterday but then it started pouring down with rain and I was doubting if I could be bothered doing it. Then I got your email saying harden up it’s only rain with the picture of people running in the rain, so I bucked up my ideas, went out and did my run after work! It felt great! It was cold but a swim and spa at the Lido afterwards were a great way to finish off exercise for the day.” - Kylie

"I've always been physically active but have to admit it's easier to have excuses not to exercise during the colder months. I run stairs down at the Arena twice a week and since daylight savings ended it has been more and more difficult to front up. Fortunately there are others who show up as well and thats helped to motivate me to continue. Last week when it was really cold and raining I could have easily decided to "work late" or go home but deep down I knew I needed to harden up so decided to pull a Nike and Just do it! Sure I got a little bit wet and it took a little bit longer but the benefits were so worth it. Its even motivated me to not worry so much about the weather and have since had a couple of runs at night in the rain. If anyone else wants to harden up and join us doing stair running let me know." - Wi

“On Sunday it was really frosty and cold. I was a bit tired so it would have been easy to stay inside all day.  Instead I hardened up, put on my warm winter gear and headed out for a ride on the road bike.  It was awesome out in the sunshine and I felt great afterwards.” – Angela