Here are seven running experts offering their winter training tips to ensure you're prepared, effective and injury-free heading into your winter marathon. Sign up for a winter marathon near you.
Find Your Ideal Indoor/Outdoor Training MixPatrick McCrann - Active Running Expert 1 of 8
Plan out your week to include a minimum of two outdoor runs. If you are running five times a week or less, then two outside runs should suffice. If you are running six or more times a week, then considering to three ourside runs if possible. Once you hit the last 6 weeks, however, do your best to get as many runs as possible done outdoors.
Warm Up...the Right wayJenny Hadfield - Active Running Expert 2 of 8
Your body will warm up more slowly in cold weather, especially if you run in the morning. Take at least five minutes to walk briskly before you start to run. It may take 10 to 15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.
Dress AppropriatelyKristin Gustafson - Running/Triathlon Coach 3 of 8
Rule of thumb is to dress 20 degrees warmer than what the actual temperature is. Layer your clothing with a base layer made from a synthetic wicking material. This will keep the sweat off of your skin and keep you dry. The second layer should be an insulating material, such as microfleece or polyester fleece. The outer layer should consist of fabrics such as Gore-Tex or ClimaFit. This will protect you from damp conditions and keep your body heat in.
Visualize SuccessJohn M. Mora - Author of the Book Triathlon 101 4 of 8
The use of mental imagery as a sports performance tool is well established, but imagery can be an effective motivational tool to simply get that winter morning run going. Spend some time during the day (or, if you run in the mornings, the night before) visualizing yourself running outside like the true warrior you are.
Hydrate More Than You ThinkNancy Clark, MS, RD - Active Nutrition Expert 5 of 8
Failing to drink enough fluids is a major problem among winter athletes. Athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breathe in cold, dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water.
Recover With NutritionTawnee Prazak - Personal Trainer, Triathlon Coach 6 of 8
Glycogen stores come primarily from carbohydrate consumption, which means you need ample carbs before, during and after workouts in the cold or fatigue could hit faster than you'd like. Note: That roughly 30-minute window after training is especially important to refuel muscles, as it aids in a faster recovery.
Be PatientChristian Peterson - Minimalist Running Expert 7 of 8
Winter is a season where you need to get over yourself and just do what you can. That goes for both where you run, as well as how far you run. Doing too much and suffering the consequences is the quickest way to get burnt out on winter running.