How To Maintain Running Fitness During Winter

The winter season can present challenges for many runners. With fewer daylight hours, a significant portion of your runs may be in the dark, which can be demotivating. Hazardous conditions like icy roads, sub-zero temperatures, and snow can also raise safety concerns. Additionally, the monotony of the treadmill can be quite taxing, especially when you find yourself running in the same basement corner six days a week. Moreover, personal preference plays a significant role, as some runners simply don’t enjoy running in winter conditions.

However, it’s essential to understand that you don’t have to push yourself to maintain the same running volume during the winter months. While training consistency is crucial, so is introducing variety and allowing for rest on a broader scale. A well-structured training plan should consider an appropriate off-season tailored to the athlete’s individual needs. Even if your winter running volume is lower than usual, it’s entirely feasible to preserve your running fitness during this season, and this approach may even contribute to making you a stronger runner when spring training recommences.

The Benefits Of An Off-season For Your Body

In today’s running culture, where there’s a proliferation of winter running events and destination races, many runners find themselves in a continuous cycle of training and racing throughout the year. However, this relentless pattern of non-stop physical exertion can eventually lead to both physical and mental exhaustion.

The concept of an off-season doesn’t necessarily have to align with winter, but for many runners, it makes practical sense. Winter often brings with it various training challenges, including icy conditions, freezing temperatures, and snow-covered terrain. Moreover, if you primarily participate in local races, there may be fewer events to target during the winter months, making it an opportune time for an off-season break.

During the off-season, which typically spans a few weeks to a couple of months, runners reduce their training load. This period of intentional rest comes after several months of dedicated training and racing. It serves as a crucial opportunity for both your mind and body to fully recover from the accumulated stress of rigorous training.

If you’re not particularly fond of running in winter conditions, the off-season can prevent you from developing a dislike for running altogether. Depending on individual preferences and needs, some runners might require only a modest 25-50% reduction in training volume, focusing on easy runs for a few weeks. Others, especially those at risk of burnout or recovering from overtraining, may benefit from a more substantial reduction in workload or an extended off-season period. Ultimately, the off-season offers a chance for renewal and rejuvenation, ensuring that you return to running feeling refreshed and ready to tackle your goals with renewed enthusiasm.

 

Cross-training To Maintain Running Fitness

When it comes to cross-training to sustain your running fitness, the choice is yours, and it can be either indoors or outdoors. Instead of selecting what you think you should do, opt for the type of cross-training that you genuinely enjoy, and feel free to switch it up as often as you desire.

If your running routine consists of two to three times per week, consider supplementing it with two to four cross-training sessions.

Cross-Country Skiing: Cross-country skiing stands out for its demanding aerobic nature, and it’s no surprise that some of the highest recorded VO2max levels belong to cross-country skiers. This sport’s unique use of all four limbs leads to a higher oxygen uptake compared to running. It engages major muscle groups, from your upper back to your core to your quads. If you have access to the equipment or can rent it, cross-country skiing is among the top winter cross-training options for runners.

Snowshoeing: Depending on the type of snowshoes you have, you can walk, hike, or even run in them. Snowshoe running closely aligns with running specificity, while snowshoe hiking or walking provides a valuable aerobic workout. The equipment is more budget-friendly, and the learning curve is generally lower compared to cross-country skiing.

Gym Machines: Indoor gym machines like the elliptical, arc trainer, stepmill, rower, and spin bike offer high-intensity workouts with minimal impact, all within the comfortable confines of the gym. You can try a spin class, engage in an elliptical workout, or incorporate rowing intervals into your routine. Alternatively, you can set up your road bike on a trainer and compete on platforms like Zwift to satisfy your competitive spirit when you’re not racing. With consistent effort, these machines can provide effective workouts.

Swimming/Pool Running: If you opt for swimming or pool running, it’s best to choose an indoor pool during the winter months. Pool running serves as an excellent substitute for running, but keep in mind that it involves virtually no impact. Therefore, you should be cautious when transitioning back to outdoor running in the spring. Swimming offers a challenging aerobic workout and allows you to set measurable goals, such as swimming a specific distance like one mile.

Cycling: Cycling is another fantastic option for cross-training. Whether you choose to ride outdoors or use a stationary bike indoors, cycling provides an excellent cardiovascular workout while being gentle on the joints. It’s a great way to maintain your aerobic fitness and leg strength, complementing your running routine.

Rowing: Incorporating rowing into your cross-training routine is an excellent choice for full-body exercise. It engages your upper body, core, and lower body muscles while providing an effective cardiovascular workout. Rowing intervals can be a valuable addition to your training plan, helping you maintain overall fitness during the off-season.

Ultimately, cross-training provides an array of options to maintain your running fitness, and the key is to select activities that align with your interests and needs, allowing you to stay engaged and motivated during the off-season.

 

Building Strength During The Off-season

When your running volume decreases, it’s an ideal time to shift your focus toward building strength. Strength training serves as a valuable tool for reducing the risk of both bone and soft tissue injuries. Beyond injury prevention, it has the potential to enhance your running performance significantly. Having robust, fatigue-resistant muscles allows you to generate more power over longer durations, which proves advantageous in races spanning from the mile to ultramarathons. Moreover, resistance training helps counteract age-related muscle loss, ensuring that you can maintain peak performance well into your 40s and beyond.

 

Maintaining Your Running Fitness during Winter

If you lack access to a gym or prefer not to venture out in snow and ice, you can effectively engage in strength training from the comfort of your own home. Minimal equipment is required – in fact, you can even rely solely on your own body weight for effective workouts. Compact items such as mini bands, kettlebells, stability balls, and TRX systems are easy to store and can be used in the convenience of your basement or living room.

 

Enhance Your Mobility During The Winter Months

Inadequate mobility can hinder performance and raise the risk of injury. Both shoulder and hip mobility are crucial for optimal running form, yet our modern lifestyles and desk-bound jobs often instill poor posture habits that impede our overall mobility.

The winter months offer an excellent opportunity to establish a consistent mobility routine. With reduced running commitments, you have more time to dedicate to nurturing this routine. Once established, it becomes more manageable to uphold as you gradually increase your mileage in the spring. The beauty of mobility work is that it can be carried out indoors, and it doesn’t necessitate a gym membership or structured classes. This makes it a viable option even on the coldest and iciest winter days.

A mobility routine can be as straightforward as performing hip mobility exercises and incorporating foam rolling into your regimen. If you had to cut back on your yoga practice during the intense marathon training season, now is an ideal time to indulge in longer vinyasa sessions.

 

Maintaining Musculoskeletal Strength During The Offseason

One of the most significant injury risks arises from rapidly escalating your mileage—this includes situations where you’ve drastically reduced your mileage for several months.

While cross-training can sustain your aerobic fitness, it doesn’t necessarily translate to the same musculoskeletal fitness level. Most cross-training methods are lower in impact compared to running. Even if you’ve developed a remarkable aerobic capacity through an extended period of cross-training, you may still lack the musculoskeletal strength required to support a comparable volume of running. Running entails higher impact loading and demands greater soft-tissue elasticity, which places more stress on muscles, tendons, joints, and bones.

The simplest and most effective way to sustain your musculoskeletal strength is to maintain a consistent running schedule during the winter. You don’t need an extensive regimen to preserve running-specific fitness; you can scale back the frequency and duration of your runs. Even just two or three runs, lasting 20-30 minutes each, can maintain your musculoskeletal fitness during the off-season. These runs can be completed on a treadmill, indoor track, trails, or roads. Even for runners who may not favor the treadmill, it is manageable for three runs on non-consecutive days.

Another alternative is to integrate plyometric exercises into your off-season regimen. Plyometrics effectively fortify your bones while enhancing the flexibility of your muscles and tendons. If your running volume has significantly decreased during this time, including plyometrics in your weekly routine can help sustain bone strength and flexibility. Furthermore, it will enable you to develop explosive power, a quality that directly translates into enhanced speed during the upcoming running season. You can seamlessly incorporate plyometrics into your strength training sessions by including one to two plyometric exercises in each session. Typical plyometric exercises include jump squats, single-leg hops, and skater hops.

 

Easing Back Into Normal Training

As you prepare to return to race training, it’s crucial to approach the resumption of mileage and intensity with a gradual strategy. You don’t necessarily need to start from scratch, but it’s essential to avoid significant jumps in your training load. During the base-building phase, aim to incrementally increase your mileage over a span of four to six weeks. Incorporate adaptation weeks within this period, where you maintain the same volume and intensity, as this helps minimize the risk of injury and further enhances your aerobic foundation. (You can find more guidance on safely increasing your running mileage here.)

Thanks to your cross-training efforts, you’ll have maintained your aerobic fitness throughout the winter. Consequently, your transition back into regular training will be notably smoother than if you had remained sedentary during the off-season. Remember, preserving fitness is far more manageable than starting from square one.

For instance, if you were running approximately 30% of your usual mileage during the off-season, consider gradually increasing it to 50% of your typical mileage for two weeks, followed by a progression to 75% over the subsequent two weeks. At this point, you can reintroduce quality workouts. Endeavor to retain some of the strength training and mobility work from the off-season, but it’s permissible to reduce either the volume or frequency as you progressively increase your running activity.

 

Conclusion: How To Maintain Running Fitness During Winter

Winter presents unique challenges for runners, from limited daylight hours to icy roads and the treadmill’s monotony. Personal preferences also play a significant role, as some runners simply dislike winter running. However, it’s crucial to recognize that you don’t have to maintain the same running volume during these months. Balancing consistency in training with variety and adequate rest on a broader scale is essential. A well-planned off-season tailored to your individual needs can be a game-changer. It offers an opportunity for your body and mind to recover fully, preventing potential burnout and rekindling your love for running.

Cross-training, both indoors and outdoors, provides various options to maintain your running fitness. The key is to choose activities that align with your interests and switch them up as often as you desire. Whether it’s cross-country skiing, snowshoeing, gym machines, or swimming, cross-training allows you to sustain your aerobic fitness, ensuring a smoother transition back to regular training.

Building strength during the off-season is a valuable investment. Strength training not only reduces the risk of injuries but also enhances your running performance by developing fatigue-resistant muscles. It’s a proactive step in maintaining peak performance, even as you age.

Prioritizing mobility during the winter months is another essential aspect of off-season training. A consistent mobility routine can improve your running form and reduce the risk of injuries. It’s an activity that can be done indoors and doesn’t require specialized equipment, making it accessible even on the coldest days.

Finally, when you’re ready to return to regular training, do so gradually. Avoid abrupt increases in mileage and intensity to minimize the risk of injuries. Cross-training during the off-season helps maintain aerobic fitness, making your transition back to running more manageable. Remember, maintaining fitness is easier than starting from scratch. By following a thoughtful plan, you can navigate the winter season and the off-season effectively, setting yourself up for success when the spring training season arrives.