Dark evenings are now with us but it doesn’t have to be all doom and gloom with some top tips to beat the winter blues and stay on track with your winter training to start your New Year in top form.
Moderation
Like everything in life moderation and getting the right balance is key. Great food, Christmas markets, party treats, Quality Street, selection boxes you name it there’s plenty to eat and drink around Christmas time. But it’s important to remember that not everyday of December is time to over indulge. Eat well during the week and then you can afford a splurge at the weekend. Follow the 80/20% rule and as long as 80% of the food and drink you consume is good you won’t break the scales come January.
Cross Training
If you’re a fair weather runner and have no desire to battle the elements consider taking up a new indoor activity. Try a little bit of everything and see whether you like spin, Pilates, yoga or swimming. It’s also a great time to work on any weaknesses to address them for the New Year. You’ll also be working on improving your overall athleticism, meaning you’ll be getting stronger, more flexible, faster or continuing to improve your base fitness. Adding cross training into your winter routine is also a great way to keep injuries at bay especially if you’re limited to pounding the pavements in the dark.
Treadmill
Running on the treadmill or the dreadmill for many doesn’t have to be a chore and doesn’t have to be everyday. Instead save it for a specific session such as a progression run, which makes dialing into a specific pace, monitoring form with the help of a mirror and running fast when it’s impossible to do outside in the snow and ice much easier. I also enjoy running in vest and shorts rather than full battle gear! Treadmills are also good for markers throughout the winter to monitor progress.
Strength Training
The winter is a great time and opportunity to focus a little more on strength training. Hitting the gym is much more appealing during the winter and if you’re short on time now is the ideal time to replace a run with a gym session, especially if you’re not in the middle of marathon training. When you’re running less miles you’ll also be able to add more quality to your gym based sessions as you won’t be as fatigued. Ultimately time spent in the gym now will make you a stronger and more robust runner.
Do Something Different
Now is a great time to mix your training up by adding different types of sessions. Focus on a weakness such as hill training or take up cross-country running at your local club. If you’re not a member of a club don’t worry you can still head down to your local park and get some off road miles in at the weekend. I particularly enjoy hill training during the winter, to help improve power and are a safe transition into speed work.
Run with Others
You’re always more likely to get out for a run if you’re arranged to meet your running buddy or a group of runners. The loneness of the long distance runner is a romantic idea when it’s nice outside but running alone all winter is a harsh reality. Seek out local run groups or head down to your local Parkrun to meet new runners to clock the miles with over the winter season.
Be Prepared
“There is no such thing as bad weather, just bad clothes” It’s not too late to add some extra running kit to your Christmas list to stay warm and safe when training in the winter. New kit is also a great motivation to get out and train when otherwise you might be more inclined to sit in front of the fire watching a new box set. Lay your kit out the night before so you can grab it and go in the morning. My personal tip is to put it on the radiator the night before so when you wake in the morning it’s warm and makes getting out of bed that little easier!
Get Away
I appreciate not everyone can drop work and family commitments and get away but breaking up your training with some winter sun is a great way to beat the winter blues. Combine a training trip with a family holiday for a win-win for all the family. My favourite European locations for training are Vilamoura in Portugal and Murcia in Spain. This is also a fantastic way to mix your training up and a way to top up your vitamin D levels. A week away can keep you inspired until Springtime! If you can’t get away for a full week why not consider a destination race?
