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Training During the Dog Days of
Winter
Looking back over the archive of Quick
Tips articles, the topic of Winter Running gets addressed
about
every 4 or 5 years. (See 7 Tips for
Cold Weather Running and Answers
to Burning Questions about Winter Running.) That being the case,
we're due for another crack at the topic.
Here are a few suggestions about how to keep consistent during the
winter months.
1. Learn to run outside in the cold.
Yes, it's cold, and yes, it's slippery, but if you adapt to the conditions,
you can get a good workout in. Start by adjusting your
expectations. You won't be able to run as fast as you normally do in
the spring or summer, but if you maintain the effort level, the
training effect is nearly the same. Also, investing in some good
cold weather running gear (hats, mitts, socks, underwear) will help you
deal with the elements. Finally, traction devices for your shoes,
like Yaktrax, can keep you on your feet when the streets get slick.
2. Run inside. There's
nothing wrong with hitting the indoor track or treadmill once or twice
a week in the winter. These alternatives are particularly good
for quality running days - workouts like V02 max repeats, tempo runs,
cruise intervals, etc. Don't overdo the indoor running
though. The tight turns on most indoor tracks can be tough on the
legs, and there's a real temptation with treadmill running to run
faster than you should be if you're using the machine on a daily basis.
3. X-train outdoors.
Cross country skiing is a great complement to any winter training
program. Snowshoeing and skating can also provide you with good
aerobic workouts.
4. X-train inside.
Swimming, stationary biking, the elipitical trainer, and the stair
climber can all be worked into a winter training program. These
activites, like the outdoor alternatives in #3, can substitute for some
of the easy running you'd normally do in a Spring, Summer, or Fall
program.
5. Hit the weight room, stretch more,
do yoga. If the winter is a down time in your competition
schedule, it's a good time to work on specific muscle weaknesses or
imbalances. A few sessions a week in the gym or in a yoga class
might be the solution to reducing those nagging injuries and niggles.
6. Set yourself a winter goal.
Even if you're not racing, a winter training goal is useful to keep you
on track. A winter training goal might be something like
putting in X hours of aerobic exercise by March 31 or averaging Y miles
per week of running in Jan., Feb., and Mar.
7. Set yourself a post-winter goal.
A longer term goal like a Spring or Summer marathon or half marathon is
another great source of motitvation to get you off your butt when the
weather is less than stellar.
Note, those of you in warm weather climates like the southern US or
Caribbean might apply these ideas to the summer months when the heat
and humidity wreak havoc with your training regime. (Well, maybe
not the part about x-country skiing?)
For further
help with your winter, and the other three seasons, training, check out
a Run Quick Training Program.
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