Winter Training, how I approach it
Some simple tips for you
As I sit here writing this article, a heatwave encroaches on the West Coast of the US. Yes, it’s pretty hot, but it’s going to be beneficial to get used to these extreme temperatures leading into Western States.
This being said, sometimes the external environment that we have to train in doesn’t align to our race conditions. Also, not everyone has the opportunity to travel and place themselves in an ideal training environment. In these cases we adapt and make the most out of our situation.
This article is not a humble brag on how nice it is to escape the Southern Hemisphere winter, but instead on how to make the most of training where you are right now.
How to train through winter. Getting through those cold, short days. Dominating the winter races or building a platform for the upcoming summer.
Below are some ideas that will help you this Winter:
Be prepared for your run: When you set your alarm for a dark winter morning you need to be prepared. The hardest part of winter training is rolling out of a nice warm bed knowing what’s ahead. Have your clothes laid out, headlight handy, a pre-run brekky ready, then suck it up for a quick exit out the door. This is also the best way to build a routine.
Dress appropriately: The obvious first step for winter training is to get comfortable being outside. Find yourself a decent jacket, gloves and beanie. With these three items you’ll be able to take on most conditions. In harsher conditions you can layer up. There’s always the treadmill option, but thankfully in New Zealand that’s a bit of a last resort.
Adapt your training: You may need an understanding coach for this one. But, if you can fit your schedule around inclement weather days… ideal.
This may sound counter-intuitive but I like to do my workouts on the calmer/ warmer days. Higher exertion will warm you up anyway. But the better you can warm-up, your muscles will be looser and you will add quality to your workout at a lower risk of injury. If it’s a colder day, you can start by getting warm at home, shorten the outside workout, keep intensity higher, then get into the meat of the session.
Recovery: An important factor with training, recovery becomes even more important in winter. Being out in the cold, your body burns more energy than usual. You need to make sure you replenish your energy stores with carbs and protein immediately post-run. The only thing to do before taking on food is getting out of wet/sweaty clothes. You don’t want to compromise your health by catching a cold. Shower, get warm and enjoy that post-run feeling.
With all this being said, some of us thrive in cooler conditions. If you’re not one of those people… like me. Well, you’re almost past the shortest day of the year. Things will soon be on the up.
Keep in mind that we’re lucky to be able to do what we do. Enjoy the training.
Thanks for all your support as I build towards another crack at Western States, I’ll be giving a deeper insight into my build with a weekly video update. This will be available to the paid subs group. Join the crew for $5 a month.
