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Uplift Conversations
A weekly podcast with Jaz, Zaira, and Evie, where we dive deep into all things fitness, well-being, and personal success—empowering you with the knowledge, confidence, and tools to do THE THING (whatever yours is!)
💫 Sharing conversations that help you go from “I can’t” to “I will”
Instagram: @upliftconversations @jazlifts @evolvewithevie_ @runzairarun
Uplift Conversations
How Women Can Run Safely This Winter: Tips, Confidence & Motivation
🎙️ As the nights draw in and the temperatures drop, many women find it harder to stay consistent with running and fitness. In fact, 72% of women change their exercise routines in winter due to safety concerns. In this episode, Zaira, Evie and Jaz dive into the challenges women face when exercising after dark, and share practical tips to stay safe, motivated, and confident through the colder months.
💬 What’s YOUR top safety or motivation hack for winter training? Drop it in the comments — it might help another runner!
💡 Highlights You Don’t Want to Miss:
00:00 👟 Reflective Clothing & Visibility Hacks for Night Runs
02:20 🌃 Why Women Feel Less Safe Exercising in Winter
05:06 ❄️ Running in the Dark: Risks, Slips & Safety Concerns
06:32 🏃♀️ Zaira’s Top Winter Running Hacks & Gear Tips
07:54 🎧 Headphones, Awareness & Location-Sharing Apps
09:23 📲 Using Strava & Garmin for Safety & Route Planning
10:48 🛑 Treadmill Training: Is It Worth It for Winter Runs?
12:40 🎯 Mini Goals & Staying Consistent Through Winter
13:39 🤝 Running Clubs & Safety in Numbers
14:35 🥊 Self-Defence Basics Every Woman Should Know
17:14 🚹 What Men Can Do to Make Women Feel Safer
19:35 🚧 The Reality of Catcalling & Harassment in the UK
23:39 📞 Why Reporting & Speaking Up Matters
25:30 💡 Positive Hacks: TikTok “Boyfriends” & Creative Solutions
25:59 🙌 Final Thoughts: Safety, Confidence & Winter Motivation