|
To PTS Home >
by Coach Patrick
Winter running is a great way to keep your fitness. Running on a treadmill gets the job done, but it's nothing like spending time on the open road. Of course, many athletes live in places where outdoor running in the winter is either downright dangerous or utterly impossible. So what's a frozen tri-geek to do? Here are some pointers to help you make the most of your training.
Outdoor Enthusiasts
Layers. Don't sell yourself short by under-dressing. Options include a lightweight cap you can pull up / down / off as need be and a top layer with zippers so you can manage your ventilation.
Warm Up. Take the first few miles slowly...remember that your shoes - as well as your body - need to get used to the temperature change. Give it some time!
Cool Down. Don't hang outside forever when you are done...but don't come inside and not stretch either. Take a minute to walk briskly at the end of your run and then finish it off with a brief indoor stretching session. You'll notice the difference!
Be Safe. Try to run on the sidewalks and avoid the roads. Watch out for ice. Wear reflective clothing and/or flashing lights if you must run in the dark. Make sure someone knows where you are running and when you "should" be back.
Indoor Extremists
Incline. The best way to simulate outdoor running is to jack up the treadmill. Instead of increasing the pace to get into those higher HR zones, consider upping the incline first. Believe me, you'll notice the difference!
Hydrate. It's way hotter inside than out...don't get caught with your guard down. Hydrate well before, during, and after each serious treadmill workout.
Economize. A great way to improve your running is to adjust your form while on the treadmill. Best done during a steady-state or Zone Two workout, simply dial in a set pace and HR. Then work on adjusting your form to see if you can maintain the same pace at a lower HR number. Try raising your hands, reducing your leg kick at the rear, leaning forward, shorter strides, etc. This is a great exercise!
Regardless of where you run this winter, you can get a great workout. Good luck!
All of my training articles are also available at Endurance Nation. As a member of Endurance Nation you'll gain open access to over 25 training plans, affordable group coaching solutions, 400+ articles, and join a vibrant community of smart and supportive endurance athletes. Please visit Endurance Nation to learn more.
Close Window |