- 1. Training for winter runners: treadmill
- 2. Training for runners in winter: aqua running
- 3. Training for runners in winter: stationary bike
- 4. Training for runners in winter: rowing ergometer
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What to train in winter to improve your efficiency and prepare for running in the season? A good alternative is cardio workouts that can be used both at home and in the gym. A treadmill, swimming or stationary bike will increase efficiency and help you build your form before the new running season.
Whenwinterthe weather outside the window does not encouragerunning , it is worth keeping fit by using alternativeworkouts cardio. Although they will not replace traditional running training, they will keep you in shape. It's also a great way to increase your overall body strength and fitness, which will come in handy when running on warmer days.
1. Training for winter runners: treadmill
Treadmill training, whether at home or at the gym, can help you stay fit in winter. However, it should be remembered that this form of running differs in several respects from trail running, which may have an impact on the effectiveness of training.
Any distance on the treadmill will be less strenuous than running the same distance outdoors. It is influenced by the conditions in a closed room: no wind (no need to overcome air resistance), optimal temperature, humidity, and the fact that the road itself "falls under our feet" and you do not have to overcome additional obstacles in the form of hills, unevenness, etc. As a result, the muscles have to do less work than when training outside.
So how to run on a treadmill so that your training is effective and well prepared for trail running? A 1-1.5 degree angle of the treadmill can help, which will increase muscle function. It is also worth using short-distance training sessions, e.g. 10 x 400 m, so that the run is not monotonous. Running on a treadmill for long periods of time at the same pace can quickly get boring, lose concentration, and have a negative impact on performance.
2. Training for runners in winter: aqua running
Swimming increases respiratory efficiency, endurance, strengthens the heart and relieves the joints. So it is a great alternative for runners not only in the winter season. Training in the pool develops shoulder and torso muscles that are often neglected by running people. Also, the risk of injuries and injuries in swimming is much lower than in other disciplines.
It is worth swimming not only in traditional styles, such as frog or crawl, but also try aqua running, i.e. running in the water. During aqua running, we imitate the movements performed as during regular running, but without touching the bottom with our feet. The water resistance allows for effective training of the muscles involved during cross-country running, and at the same time relaxes and does not burden the joints.
3. Training for runners in winter: stationary bike
An exercise bike can help keep you fit in winter, especially for long-distance runners. Thanks to cycling training, you can maintain the same condition and endurance as in the running season. You just have to remember to use a similar load as during the run, i.e. constantly monitor your pulse and training time so that the effort put into pedaling is similar to what you do while running. Another advantage of training on a stationary bike is that it does not burden the joints or the spine, so we can pedal without fear of injury.
4. Training for runners in winter: rowing ergometer
The rowing machine is one of the most versatile exercise machines you can find in the gym. It engages as much as 95% of the body's muscles and increases the body's efficiency. This makes the ergometer a good training alternative for runners who want to stay in shape in winter and during the recovery period after an injury.
A great benefit runners can derive from rowing training is torso strength, improved posture, build leg muscle strength, and increase fitness. The only condition is to use the correct technique, which is especially important in the case of an ergometer. The rowing machine is also recommended for people who, during training breaks, are afraid of injuries or are looking for exercises that are safe in the event of overloads and knee injuries.