Winter workouts - Keep going
Before you get into different details, I have to highlight the most important thing - exactly the fact that you keep going!
Regardless of my advice and recommendations, its first and foremost vital that you find a solution which will make you stay active during winter. The fact is that if you take a break during the cold months, you will really get out of shape.
Another disadvantage of taking a break is also that muscle-, bone- and tendon tissue is weakened. A winter break will therefore mean that you will need to start up carefully again.
Running: Set yourself a target
When you set yourself a target, several things happen. First and foremost you provide your workouts with a clear purpose and a clear deadline. When you have a purpose with a deadline, its easier to plan your workouts in a way so you create the best conditions for achieving your goal.
Examples of targets:
- A particular exercise race later in the year
- Being able to work out three times a week
- To be able to run 5 km without breaks
Having a target is a clear factor of motivation - and although a snowy landscape can be amazing, I think that most runners struggle to get going during the cold months of the year.
Make a plan for your workouts
You have set yourself a target which you can work towards. When you make the plan, its a good idea to remember several elements. Below you may find some issues to consider:
- Obligations/wishes in relation to family and friends
- Obligations/wishes in relation to work
- Your current form
- How will you prioritize running in comparison to other aspects of your everyday life?
- What would you like to accomplish with your target?
It may all sound very serious and elitist, but its really not. Regardless if you're a beginner or elite runner its important to be honest and realistic about how you want to prioritize running and also how many commitments you have. This is all important in the sense that depending on the other ambitions/priorities in your life, you will still have time for your workouts.
There isn´t a right or wrong answer but if you aren´t honest with yourself you risk making an unrealistic plan and thereby make it difficult for yourself to reach your target.
Your current form is also very important - if you don´t work out very often, you need to consider it in your plan and start out carefully. A plan can look great on paper, but if you start out too hard compared to your current level, you risk not to benefit from your efforts and in worst-case-scenario get injured.
Once you have clarified the things mentioned, you can make more concrete steps and design a more specific plan. '
Its not necessarily any advantage to design all workout sessions in advance - its probably much more important that you are aware how you want to benefit from the different periods. Then you can update the plan continuosly and thus also use the experiences you make during your workouts: Perhaps some things work really well for you? Perhaps you will meet challenges or possibilities, which will make it more meaningful to plan your workouts in a certain way.
Make sure you look at options and consider additional aspects of your life so everything will run as smoothly as possible.
Make sure you have the right running gear
It may sound like a sales pitch but proper running gear is really a good idea if you want to have a great running experience during winter.
Proper winter gear allows you to stay warm in clothes which are still light and luxurious - i.e. a great winter jacket will provide you with improved breathability, allowing not to get soaked by sweat on the inside. Soaked running gear can become very cold during winter - especially if its windy at the same time!
How your workouts should be approached
Depending on your target, your workouts can include different elements.
The overall answer is that you should think specifically. When you are approaching a race, a majority of your workouts should be specific - so perhaps you want to put in a greater deal of half marathon pace into your workouts, if you're working towards a half marathon.
When the race is far away in the future, you can allow yourself to work out more inspecific to a higher degree. If you have a target this summer, you can focus more on the elements that are not specific for your target but which will in general improve you as a runner during winter. And if we again use the half-marathon-example, you could do more sprints and VO2-max intervals during winter.
During winter you have a golden opportunity to improve on all points you feel you don´t have time or energy for to work on when you are approaching a race and need to be focused - whether its to complete your first 5 km or set a new half marathon PR.
Motivation and winter workouts
First of all, I have to be honest. Its completely normal not to feel like working out when you are warm and cosy on the couch. If you wait to get out there until you simply can´t help tying your laces, then there is a risk that you won´t meet your target.
You can do different things to make it easier to get going. Here are some suggestions:
- Create some regular routines around your workouts
- Take out as much "friction" as possible in relation to getting your workouts in
- Find out which workouts or routes you enjoy the most
- Work out with others if its possible
Regular routines and running
Solid routines are a very powerful thing. When you want to implement something in your life regardless if its running, getting better at cleaning the house, drinking more water or something different, then its a good idea to start out as easily as you possibly can.
If you want to create a routine with three scheduled workouts a week then it makes sense to start making sure that you will actually to be able to follow this schedule. Its not so important if you go out for 10, 30 or 60 minutes! First try to establish a routine around workouts - its much easier to go for 5 minutes extra once you´re out of the door anyway.
Another way is to combine it with already existing habits. So, if you want to drink more water, you could start every meal (your established habit) by drinking a glass of water. The same thing goes for workouts - think about your everyday life, and find out if there is a certain time which would fit well with your workouts.
Friction
Friction is an expression of resistance. So, if you have stored your running shoes in the shed, there will be more friction to lace your shoes than if they are placed by the main door and ready for use.
You can use friction consciously, so you add friction to your "bad habits", and remove friction so its easier for you to meet your targets. You can make sure that your running gear - and shoes is ready when you are going out for your workout but in addition there are lots of things you can do to make it easier for yourself to get going.
Is there any particular part about running which you enjoy?
It may sound trite but nevertheless I have often experienced that people forget to consider this:
- If you love running in the woods, then by all means you should go for workouts in the woods!
- If you hate running in rainy conditions but like the treadmill, then of course you should choose the treadmill when its rainy outside!
Myself, I prefer to avoid too much wind if possible. So, if its too windy, I usually go for a route where I can somehow be sheltered instead of taking my regular route. And if its really windy, I usually aim for the woods where trees will cover the worst debris.
Try to think about where you get the best running experiences and try to plan according to it as much as you can.
Running community
According to research one of the most important points when it comes to "retention" is "social anchoring". Are you part of a running community in one way or another, you have a better chance to continue your workouts according to statistics.
However, it should be mentioned that you're not obligated to run with other people at any price - also according to the above. If it fits better into your schedule to work out alone, of course thats what you have to do.
Some people are motivated by online running communities - it could be Strava or another online running log. Here you have the option to work out on your own but also follow workouts of your friends, compete against each other and provide motivational comments.
