Perhaps you've read my tips on how to keep your motivation steady through winter. In this article, I'll give you more concrete advice on structuring training and what to focus on, as well as tips on what you need to have the best foundation for winter training.
Have the right equipment
I have seen and heard about several fall injuries in running shoes over the winter. And it's just frustrating. An injury sets you back training-wise and disrupts not just winter training but also the foundation laid for spring and summer races. When it could have potentially been avoided by having better equipment, it's extra frustrating.
Therefore, winter is a great opportunity (and excuse) to invest in a pair of training shoes with good grip - a trail shoe or similar is ideal, but it depends on your needs and where you run.
As mentioned, winter also brings darkness, and as a runner, you're the small one in traffic, so it's about being seen. Reflective clothing or vests and a good light, like a headlamp, are must-haves in the dark. Not wearing them is just foolish: It's dark, so no one can see how "cool" you look in your new outfit.
Winter is also challenging temperature-wise, so it's a good idea to layer your clothing, so you can easily remove a layer if it gets too warm.
Remembering a good shoe for the terrain you move on and the right clothing makes you visible, you're well on your way in terms of equipment, but there's just one last thing that can make winter completely smooth...
Approach training differently
Many think they should continue the pace from summer with fast runs at high speed, "barkas," and then feel themselves on the track. That has its place, but each thing in its time, and there are other ways to go in winter.
Besides being less appealing motivation-wise to run intensely in winter, it's also riskier to push hard with a high pulse in the dark on slippery surfaces. Therefore, winter is a great opportunity to review and build the foundation. Instead of fine-tuning the "engine," I think it makes more sense to work a bit extra on the "body" and review the "car." So, work on the foundation, and it's ideal to do more LIGHT training but MORE of it.
Commute to and from work in running shoes, don't worry about the pace, just focus on getting some minutes on your feet. Even if you're training lightly, an increased focus on building a strong foundation over winter will be felt when the days get longer, and you can pull on shorts and put on fast shoes again.
These were my tips for winter training. Keep your motivation up, ensure you have the right equipment, and maybe change how you think about training, and I'm sure you'll be even stronger on the other side of the cold months.
