- Volume and intensity of winter running training
- Correct winter running technique
- Regeneration after running in the cold
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Winter running trainings will translate into good form in the spring and summer season and well-being in winter cold and gray weather. They will also be a great gymnastics for our immune system, maintaining its efficiency at the highest level.
Snowy and cold winter forces the modification of existing training plans and habits. So where to start? It is best to do a warm-up at home or a slightly longer vigorous warm-up in the air, depending on winter conditions.
Volume and intensity of winter running training
In winter and early spring, it is best to focus on volumetric training with a slight accent on speed and running endurance, if of course the conditions allow for acceleration. The slippery surface and deep snow make it impossible to run fast.
You can work on the running strength differently: in the gym (aerobic exercises and circuit training), in the training room (functional training including exercises to strengthen the back and abdominal muscles, balance exercises - proprioception, improving the flexibility of muscles and tendons), in the swimming pool (aqua running), in the hall (skips, hurdles, running rhythms).
It is also worth considering training on a mechanical treadmill as a supplement to long free runs or an alternative to training in the field in extremely unfavorable weather - blowing, icing, frost exceeding -15 degrees Celsius. Just remember to set the incline of the treadmill to 3-5 percent. With this arrangement, the joints are less stressed.
Correct winter running technique
In winter conditions, we run with more bent legs, lowering the center of gravity to avoid tipping over on less grippy surfaces. If it is very slippery, we additionally twist the shin in an attempt to keep your balance. This belaying technique is uncomfortable for the joints, because we feel tired faster, it is more difficult for us to run in good shape for a long time and we are more easily overloaded and injured. The most common problems are overloading the "goose foot" area (the place on the medial side of the knee) and twisting the ankle joint. This makes it even more important to include stretching in the warm-up and mandatory stretching after the run. Let's do them not right after the training, but right after returning home. Inlow temperature, muscles lose heat quickly, and stretching "cold" muscles may damage them.
It is also worth finding time for balance exercises - first static, then dynamic. Thanks to them, it is easier to protect yourself from overturns and trips, which often lead to injuries and unforeseen breaks in training.
Regeneration after running in the cold
Winter workouts promote regeneration. We are not working on speed. Our plan is dominated by volumetric training performed in the running comfort zone. So the body has time to rest and renew. However, you can think about using a sauna or a cryochamber. This will certainly make us stronger and additionally toughened up.
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