Embrace Winter Running: Strengthen Your Body for the Season Ahead

Are you feeling worn out after a long training season? Or are you in peak shape but dreading the winter months? Shorter days, snow and ice, and biting winds can make winter running a real challenge. However, it’s also the perfect time to rebuild and strengthen your body for the seasons ahead.

View Winter as an Opportunity

Instead of seeing winter as an obstacle, view it as an opportunity. This season is ideal for focusing on recovery and injury prevention. You can mix in strength training and cross-training activities that often get neglected during peak mileage.

Incorporate Yoga and Mobility Routines

Try adding yoga or mobility routines 2–3 times per week. These practices can significantly improve your flexibility and stability. On non-running days, alternate between rowing or stationary bike sessions for about 30–40 minutes. This approach helps keep your cardio strong while giving your joints a much-needed break.

Build a Strong Foundation with Strength Training

For strength training, make your core, glutes, hips, calves, and single-leg movements the foundation of your routine. Here’s a sample weekly routine you can follow:

• Core: Planks (3 sets of 30–60 seconds) and side planks (3 sets per side)

• Glutes: Glute bridges (3 sets of 12–15 reps)

• Hips & Legs: Single-leg squats or step-ups (3 sets of 8–10 reps per leg)

• Calves: Calf raises (3 sets of 15–20 reps)

  
  

Aim to complete this strength circuit 2–3 times per week. Adjust sets and reps according to your fitness level. Consistency is key. These exercises target muscle groups most prone to weakness in runners. If left unchecked, these weaknesses can lead to nagging injuries and unwanted time off.

Address Your Weak Spots

The off-season is a great time to address your weak spots. Explore free online workouts, consider a gym membership, or work with a coach for guidance. If you want a more targeted plan, a gait analysis can help you pinpoint specific muscle imbalances.

Learn from Experience

Speaking from experience, over my 50 years of running, I’ve battled everything from partial Achilles ruptures to IT band pain and various surgeries. These setbacks sidelined me for weeks or months. Looking back, I realize that consistent strength training could have helped prevent many of these injuries.

Once I became a certified strength and conditioning instructor and began prioritizing targeted strength routines, I noticed fewer aches, faster recovery times, and greater overall resilience. This improvement was not just for myself but also for the runners I coach.

The Benefits of a Winter Routine

If you make strength and cross-training a regular part of your winter routine, you’ll come out of the cold months stronger, healthier, and ready to tackle the next season.

Stay Motivated

Staying motivated during winter can be tough. Here are some tips to keep your spirits high:

• Set Small Goals: Focus on achievable goals. Whether it's running a certain distance or completing a set number of strength workouts, small victories can boost your motivation.

• Find a Running Buddy: Having a friend to run with can make winter runs more enjoyable. You can hold each other accountable and share the experience.

• Join a Group: Look for local running clubs or online communities. Engaging with others can provide support and encouragement.

  
  

Embrace the Challenge

Winter running can be challenging, but it can also be incredibly rewarding. Embrace the cold and use this time to build a stronger foundation for your running journey.

By focusing on strength training and cross-training, you’ll not only improve your performance but also reduce the risk of injuries. Remember, the goal is to empower yourself to achieve your personal bests.

So, gear up, stay positive, and make the most of this winter season. You’ll be amazed at how much stronger you’ll feel when spring arrives.