Cold Weather Training Tips for Runners

Training in cold weather means that you need to change your strategy to suit conditions. Where you might have a short warm up, longer rest intervals and run further distances in the summer, the winter months won’t support you as well.

The solution is quite simple though, and with just a few changes to your workout, you can make just as much progress over the winter as you will in the summer.

Warm-Up and Stay Warm

The warmth of the summer months is ideal for a short warm-up, but in the winter, you will need to give your muscles a little more time to limber up. This means that instead of taking a few minutes to do some warm-up exercises, you should consider the warm-up as a part of your training.

Start with a low-intensity jog for around 15 minutes to get your muscles moving. You should be a bit chilly to start with, but don’t be tempted to overdo it at this stage, just take your time and trust your method. Depending on the temperature and how you feel, you might like to increase the time you take jogging around the track.

If you usually do some static stretches, try to incorporate them into your jog by doing high kicks, butt kicks and skipping. This will keep you warm and still help stretch you out ready for the main part of your training.

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Cut the Distance, Increase the Reps

Standing about in cold weather is only going to reduce your body temperature again and make things harder. Instead, you should decrease the distance you plan to run, sprint or hurdle and increase the number of times you repeat the exercise. This will allow you to cut down the amount of static recovery time and keep your body temperature nice and warm.

The important thing to remember is that you are mostly maintaining your athletic ability over the winter months and you aren’t very likely to make masses of progress now. This means that you shouldn’t be pushing too hard or risking injury when the weather isn’t on your side.

Dress in Layers

Dressing properly for cold weather is just as important as altering your training regime. You will need to ensure that you can be easily seen in the darker atmosphere, you are protected from the rain and you are warm enough to be out.

Getting the right balance of clothes might take a bit of experimentation so wearing a few thin layers is a good idea. This will allow you to cool off slightly or warm up again without making a radical or sudden difference.

Waterproof jackets and shoes are vital for a good workout as wet clothes will wick your heat away and you will risk injury like this. No-one wants to run with soggy shoes and socks, so make sure that your trainers are suitable and you won’t end up sodden if you happen to run through a puddle.

With the right training regime and the right clothes, you will stay on track throughout the winter months and be ready to hit your training hard again come spring.

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