Stay Fit This Winter
By Joe Kulak
Don’t let Old Man Winter sideline your training regimen. Here are some tips for training options during the cold weather months.
“The weather outside is frightful
But the fire is so delightful
And since we’ve no place to go
Let it snow, let it snow, let it snow …”
The winter doldrums are upon us. Numerous challenges lie ahead when you’re trying to work out in the dark early mornings or evenings. Snow, ice, and freezing temperatures can make for downright dangerous conditions. When you factor in the overindulgence of the holiday season starting in November, you can see how easy it is to lose motivation for working out in the winter months. However, the winter season is the perfect time to prepare for the (race) season ahead. Snowy, icy, below-freezing temperatures don’t always make for perfect winter workouts, but they can be more enjoyable if you’re prepared:
- Wear warm, layered, wicking clothing. This is a timeless mantra. Avoid cotton and other moisture-grabbing materials. Your body will stay warmest when it is driest.
- Wear shoes with a healthy tread for road and trails. The added traction will be much appreciated the first time you dart off a road or trail to avoid an icy patch.
- Carry a flashlight. I actually recommend wearing a headlamp as well as carrying a small flashlight. The headlamp provides excellent lighting from 10 to 30 feet away, and the handheld is ideal for lighting up the surface at your feet.
- Wear gloves. Extremities get cold first. Besides, gloves will save your palms when you wipe out on the trail!
When the weather makes the going outside just too much to bear, it’s time to consider your cross-training options. You can have indoor adventures at the local YMCA, gym, or even your own basement. Personally, I avoid hard training from November to February. It’s the best time of year to give the body and mind a well-deserved rest from the preceding nine months of hard training and racing. The time off allows those nagging little injuries to heal properly while the body’s natural healing processes to work their magic. It’s also an excellent opportunity to work on increasing strength, balance, and flexibility. You are only as strong as your weakest link. Below are some great indoor cross-training options:
- Get pumped and hit the weights. Upper-body strength is often the most ignored part of an endurance athlete’s body. Try two to three weight sessions per week using low weights/high repetitions to start with. Every other session should incorporate higher weights/low repetitions. Change up the routine frequently (i.e., bench press, shoulder extensions, leg presses, etc.) to keep it interesting, to avoid “bulking up” on any one muscle group, and to provide better balance across the torso.
- Spin, spin, spin. Ever try one of the local stationary bike spinning classes? The first time I did, I nearly fell off the bike after 20 minutes. It was a humbling experience. As with any new exercise, start with the easier classes first and then graduate to the “master burner” classes. Your quads and calves will become iron strong while still keeping your lungs working. In a time crunch, it’s one of the best cardiovascular aerobic/anaerobic bangs for the buck.
- Climb stairs. Got big races set for the spring and summer season that have thousands of feet of relentless climbing? Find the Stairmaster and get climbing. Like the spin classes, this machine will set you up for training on the real trails once they thaw.
- Stretch to improve flexibility. One of the best ways to gain efficiency is to improve form. And one of the fastest ways to improve form is to stretch those tight muscles. The off-season is the perfect time for loosening up the chronically tight hamstrings, quadriceps, and calves. Whether you incorporate traditional runner’s stretching exercises or more advanced yoga techniques into your routine, the increased flexibility will bring about an increase in running efficiency and help fend off potential injuries. Without any increase in fitness level, you can still gain time just through improved stride and efficiency.
So I guess it was time to practice what I preach. There I was at the gym, 9:30 at night, zipping along on a treadmill at the local YMCA. My next-door neighbor and friend was a few feet away, trying his best to win against the rowing machine. Actually, as I looked around, I saw numerous other folks holding steadfast to their New Year’s resolutions, trying their best to “beat their machine.” At the end of my workout, I give in—the machine won again. My legs and lungs were screaming to a familiar “burn.” I hit the weights for the next half hour followed by another 20 minutes of stretching. UGGHHH. One tough workout. I held my head high, a smile on my face, knowing that I would be stronger and leaner come spring. And I was off to the local pub for a quick beer with my friend, and then home to the family for a good night’s rest.
“Let it snow! Let it snow! Let it snow ...”
Joe Kulak shattered the record for the Grand Slam and the Last Great Race series in 2003 by running six 100-mile races in only 16 weeks.
Posted on January 29, 2008