Baby, it's cold outside...
Winter training is tough. It's cold. It's wet. It's dark. It's windy. If you're in the UK, no doubt you've noticed the constant storms we've been having recently, just to add fuel to the inner fire compelling you to wrap up warm and shelter indoors, away from the adversities outside!
But it doesn't have to be all doom and gloom. There are a number of different ways to approach winter training to either avoid the conditions or to utilize them as a training tool.
Hibernation.
The first option most people choose over the cold winter months is to keep themselves indoors, warm and dry. If you've opted for "comfort", you've got a few choices to keep your training up whilst avoiding the world outside: join (or use) a gym or fitness centre, create your own home training regime, or lounge around and prepare to start again when the winter is done!
If you're a member of a gym or fitness centre, make sure you're using it and your membership isn't merely burning a hole in your pocket. Jump on the treadmill and get in casual 30-minute jog, hop in the pool and swim a km or two, and don't forget that all-important strength training!
If you're fortunate enough to have space for a home gym, try get your hands on a treadmill and a few key pieces of gym equipment (yoga mat, dumbells, kettle bells, etc.) and begin a home training regime. A good mix of cardio and strength training is essential, and regularity is the key to making the exercise effective.
Embracing the Elements.
For those who prefer to stay away from the gym, the only real option is to get out and run, no matter the weather. You'll need to invest in some reasonably warm running gear (running base layers are essentials, and a good high-viz jacket is always a good idea) and keep an eye on the weather forecasts to find optimal windows of opportunity. You'll also want to think carefully about your running routes, as many back-roads and country walkways are transformed into muddy bogs this time of year.
But all of the this can be used to great effect to enhance your training experience. Sure, you're likely to get wet, a little cold, and there's the chance of a slip or two, but your body will welcome the cooler conditions to train in - unless it's truly freezing outside - and you'll find you can run faster for longer without overheating the way you would at the height of summer. Add to this that the winter can create some of the most stunning natural scenery around, and you've got even more of a reason to be out amongst it, taking in all the beauty this world provides us.
Some of you might be thinking of competing in an event such as Tough Mudder or various cross-country runs. This is a great time for you to get out and push yourself through some muddy, boggy, wet, slippery trails, preparing yourself for whatever your upcoming event might have in store for you. I'd recommend investing in a decent pair of trail running shoes if you haven't already, some gaiters to keep your ankles and shins from taking too much of a beating and to keep the majority of the stones and mud out of your shoes, and a hydration pack if you're going to be away from civilization for extended periods of time.
Be sure to include an element of regular strength training into your winter training, and you're away, ready to handle anything Mother Nature feels like throwing at you!
Be Safe Out There.
Personal safety is always a key concern when outdoors in the winter, and your training needs to keep that in mind. So make sure follow a few of the guidelines below:
- Be seen: wear high-viz or at least brightly coloured clothing, be it a jacket, gloves, or shoes.
- Watch where you're going: during the darker hours, either run in well-lit streets or training areas, or use a head torch to see what's ahead. The last thing you want to do is injure yourself on unseen terrain.
- Keep warm and dry: invest in decent base layers, get a brightly coloured running jacket, and try to run when it's dry if possible. No one wants pneumonia this winter.
- Get to know the weather forecasts: pick your weather windows to run when it is most suitable (but don't use that as an excuse to stay indoors all winter!).
- Choose your routes carefully: map out your runs to avoid low-lying, easily flooded areas, and be prepared for muddy pathways if you choose to run away from brightly-lit urban streets.
Training in winter can be a lot of fun, so don't be a buzzkill and spend your winter lounging around thinking you "should be training" - just get out and do it!
0 comments: