Maybe you've read my tips on . In this article, I'll give you more concrete advice on how to structure your training and what to focus on, as well as what you need for the best winter training foundation.
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 training-wise and ruins not just winter training but also the foundation for spring and summer runs. When it could have been avoided with better gear, it's extra frustrating.
Winter is also 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 all depends on your needs and where you run.
As mentioned, winter also brings darkness, and as a runner, you're just small in traffic, so it's about being seen. Reflective clothing or a vest and a good light, like a headlamp, is a must in the dark. Not wearing it is just silly: It's dark, so no one can see how "cool" you look in your new outfit.
Winter is also tricky 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 to be seen, and you're well on your way when it comes to gear, just one last thing to make winter smooth...
Approach training differently
Many think they should continue the pace from summer with fast runs, high tempo, "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 push hard in winter, it's also riskier to go full speed in the dark on slippery surfaces. Winter is a great time to review and build the foundation. Instead of fine-tuning the "engine," I think it makes more sense to work 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, for example, to and from work in running shoes, don't worry about the pace, just focus on getting some minutes in your legs. Even if you feel you're training lightly, an increased focus on building a large and good foundation over winter will be felt when the days get longer, and you can wear shorts and put on the fast shoes again.
Those were my tips for winter training. , make sure to have the right gear and maybe change how you think about training, and I'm sure you'll be stronger on the other side of the cold months.
