WINTER TRAINING

     Here are some tips for making winter training comfortable and even enjoyable:
     Remember to eat breakfast beforehand!  Having food in your stomach is always important — you shouldn’t train on a completely empty tank.  When it’s cold out, your body burns extra calories to keep warm, so it needs a little extra fuel.  Have something low in fat and protein so it’s easy to digest — cereal, muffin, toast, and fruit are all good ideas. 
     Wear the right clothing!  Having the right gear is crucial to being comfortable.  Remember to avoid cotton, since it does not keep you warm if it gets wet (and yes, you will sweat, even on the coldest days).
     Dress in layers. Put tight clothing on first — tights and a turtleneck top.  Then put on a water-resistant jacket training jacket.  On the coldest days, you can add a pullover top under the jacket, and windpants over the tights.
     Keep your hands and ears covered.  These are the first to get cold.  Make sure you wear gloves — and fleece mittens over those if you tend to get very cold.  A knit hat, headband, or balacava pullover will take care of your ears.
     Don’t overdress!  You should feel a little chilled when you start, since you’ll warm up within 10 minutes or so once you get going.  If you overdress, you’ll sweat, and the dampness will make you feel cold if you slow down.
     Have a thermos of hot liquid in your car for after your training session.
     Put on dry clothes as soon as possible afterwards.
     And finally — if your nose tends to get very cold, on the very very coldest days try rubbing a little vaseline over it; this will protect it from the wind and help keep it warm.
     Once you’ve prepared properly for the cold weather, you’ll find that it’s actually fun to be out on the trails, especially if snow and ice have created a visual wonderland.

Advertisements

About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s