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With winter fast approaching, many runners find it difficult to continue their training outdoors during the cold and snowy season. The hassle of getting properly dressed to stay warm and the challenge to find the time to exercise when the days are getting shorter provide easy excuses to decrease our usual summer exercise routines. However, staying in shape in the colder months is important to maintain good overall health.
To prevent injury when planning to return to running outdoors in the spring, there are many indoor training routines that you can easily follow. These forms of training can not only help maintain strength and flexibility but can improve your overall running performance. Here are but a few ideas on how to train indoors when the ice and snow prevent you from running outside.
Strength training
A recent article in the Sports Medicine Journal has demonstrated that strength and endurance training of the key muscles used in running (calves, hamstrings, quadriceps, and buttocks) improves the force generated by them, thus increasing our ability to propel ourselves forward when running. A simple routine using free weights or resistance bands can provide a great way to train in the off-season. It is recommended to perform a strength training routine at least three times per week, at a volume of three to five sets of 10 to 12 repetitions. Other muscle groups should be also included such as the arms and the core (trunk). Exercises to work the muscles of the legs should incorporate squats, lunges, calf raises, hip thrusts, and dead lifts since they are all great exercises that complement running.
Yoga/pilates
One of the major issues runners encounter is a lack of flexibility so yoga is a great way to keep in shape in the off-season. Doing yoga in the winter months can help improve flexibility in our upper and lower body, as well as increase our core strength. Whether in a class setting or at home in your living room, a simple yoga routine can stimulate blood flow to our joints and muscles and improve flexibility and range of motion. And best of all, it can help you beat the winter blahs. Numerous studies have linked regular yoga practice to improved mental health: it fights seasonal affective disorder, depression, and stress.
Treadmill running
If you have access to a treadmill, you can simply bring your running routine indoors. Treadmills are a great way to keep running without braving the elements. In addition, they offer a softer surface with less impact on the body and a controllable speed that remains consistent. Hydration is easy during a run on the treadmill and clothing is comfortable. Despite these advantages, most runners don’t enjoy working out on a treadmill, there are ways for you to make it an enjoyable experience by trying different creative and effective treadmill programs. You can do an interval training in which the speed and the incline vary during the run and emphasizes different energy systems of the body. Endurance training promotes the aerobic system and pushes the cardiovascular system to be more efficient. Therefore, varying your training not only prevents boredom, but also works your muscles differently and mimics an outdoor run as much as possible.
Cycling/spinning
Cycling indoors is a great non-impact training activity that will build up your muscle strength to improve running performance. In addition, the movements performed in cycling complement those of running since similar muscle groups in the legs are being used. When cycling or spinning, the muscle groups including the quadriceps, hamstrings, glutes, and core are being strengthening and ultimately will make you a stronger runner. Just like treadmill running, working out indoors on a stationary bike or in a spinning class can allow you to work on aerobic endurance goals or can be good to do a high intensity and more motivating type of workout for interval training.
Just do it
No matter what activity you choose to pursue in the winter months, you will inevitably improve your running performance. Keeping yourself in shape will prevent injuries once you are able to resume your outdoor running routine. Keep it simple and consistent. But most of all, keep it enjoyable.
Winter is the perfect time to look at improving your running technique. We offer running assessments to help you improve your running performance or any workout trainings for your off season.
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