Warm Winter Training Tips
If you struggle with the cold in winter and think it could have a negative effect on your training then check out these top 5 tips for winter training:
Increase intensity, reduce duration - this is particularly relevant to those of your who generally train to improve your cardio; if it's cold outside then maintaining a steady, slower pace will be colder than if you opt for High Intensity Interval Training such as Fartlek Training.
Wear many light layers not one heavy layer - you will be able to have more temperature control in winter by wearing many light layers rather than a heavy hoody or jacket. Trapping air between many light layers is one of the most effective ways to get warm and it's definitely worth purchasing a long sleeved Base Layer with wicking technology; wicking is important to get sweat away from the skin and keep you dry. Once you're warm from training, light layers are easy to remove too.
Sport specific hats are a worthwhile investment; light, windproof, wicking hats will keep you at a comfortable temperature and keep wind chill off your ears. Thick woollen hats can cause you to overheat and are not ideal in wet weather.
Cold and dry is ok, cold and wet is not - if it's wet in winter then make sure you have a waterproof layer for your top, waterproof gloves and if possible train in shoes which will keep your feet dry. Hands and feet are most likely to feel the cold so look after them! A wet, warm layer is useless, keep dry and keep warm!
Ice and snow can be conquered with running spikes and winter tyres - keep grippy on the roads and trails when they ice over with spikes and extra grip on your tyres; snow needn't make you Bambi on ice!
Those who train in the barefoot/minimalist style have an advantage here as they will already run with good form and weight distribution. By landing on the forefoot you are less likely to have your feet slip from underneath you.
- What better time to take up an indoor sport? If the weather outside is truly frightful, see if there's an indoor alternative; turbo-training, treadmills, indoor climbing walls, gyms, the possibilities are truly endless! Better to train indoors than skip a session due to bad weather. Runner's World has put together good triathlon advice for winter training; they recommend using the winter months to work on weaknesses and technique.
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