Maybe you've read my tips on how to maintain motivation through the winter. In this article, I'll give you more concrete advice on how to structure training and what to focus on, as well as what you need to have the best start for winter training.
Have the Right Gear
I've seen and heard about several fall injuries in running shoes over the winter. It's just frustrating. An injury sets you back in training and disrupts not only winter training but also the foundation for spring and summer runs. When it could have been avoided with better gear, 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, depending 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 a vest and a good light, like a headlamp, are a must in the dark. Not wearing them is just plain stupid: It's dark, so no one can see how "cool" you look in your new outfit.
Winter is also challenging temperature-wise, so it can be a good idea to layer your clothing, so you can easily remove a layer if it gets too warm.
Remember a good shoe for the surface you're on and the right clothing that makes you visible, and you're well on your way when it comes to gear, with just one last thing to make winter run smoothly...
Approach Training Differently
Many tend to think they should continue summer's pace with fast runs, high speed, and then feel the track. That has its place, but there's a time for everything, and there are other ways to go in winter.
Besides being less appealing motivation-wise to push hard in winter, it's riskier to go full speed in the dark on slippery surfaces. Therefore, winter is a great time to build the foundation. Instead of fine-tuning the "engine," I think it makes more sense to work on the "body" and check the "car." So, work on the foundation, and it's ideal to do more EASY training, but MORE of it.
For example, commute to and from work in your running shoes, don't worry about pace, just think about getting minutes on your feet. Even if you feel you're training easy, focusing on building a strong foundation over winter will be felt when the days get longer, and you put on shorts and fast shoes again.
Those were my tips for winter training. Stay motivated, make sure to have the right gear, and perhaps change your training mindset a bit, and I'm sure you'll be stronger on the other side of the cold months.
