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The winter months can be tough for runners. Even if you’re not dealing with extreme cold, the days are shorter with fewer daylight hours and we are sometimes forced to run inside. As a runner hailing from Winnipeg, Canada I am here to help. Very often the weather outside isn’t so cold that it’s unsafe, we just aren’t properly prepared. Always start with a good warmup inside. If a warmup isn’t part of your routine, now is a great time to start! Get fully dressed for your outside run, then do your warmup inside. By the time you’re finished warming up you will be so hot that the cold outside temps will feel great. Here are a few of my other favourite winter running survival tips:
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My top tip for winter running is duck tape on the running shoes. The toe box is breathable mesh, which lets cold air rush in and freeze your toes. A strip of tape over the front makes a world of a difference and is so easy. |
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Mittens are warmer than gloves! Let your fingers keep each other warm. Also, invest in a face mask for those very cold days. When you have the right gear, there aren’t many days that are truly too cold to be outdoors. |
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Dark mornings and dark nights require high-visibility clothing. Don’t underestimate the danger of running in the dark while wearing dark clothing. Be safe and be seen with the proper gear. |
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When the footing slippery, snowy and icy, the safest place to run is on the treadmill. If you still want to run outside, lower your expectations of pace and do not attempt to get a workout in. Easy runs only! Baby steps only! And spend some extra time with your foam roller afterward, especially on the hamstrings. |
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If you need to hit the treadmill, set the inline to 1% to better simulate running on the road and the paces you run outside. A 0% incline is easier than running on road. Pay extra attention to perceived effort on the treadmill and don’t be afraid to dial the pace up and down throughout a run based on how you feel. |
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All indoor tracks are not created equal! The smaller the track and the tighter the turns, the greater likelihood of injury due to the constantly turning. If you have NO other option, use at your own risk and reverse directions frequently during a run. If you can’t switch directions, it is best to stay off the indoor track. |
Please connect if you need guidance maintaining or building fitness through the winter months!Custom Treadmill Workouts ~ How to Run in Snow ~ Cross Training Options ~ & more!
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Strength & Conditioning really works!Last month I encouraged all runners to take advantage of the off season and work on some of the things that tend to get neglected during the busing racing season. By developing your strength, control, balance and symmetry in the full body, you can run faster, further, and prevent injury! Increased STRENGTH allows you to put more force into the ground with each step so you can run faster. Improved CONTROL reduces wasted movement so you can be more efficient and run farther. BALANCE & SYMMETRY make your more resilient to injury and turn your body into a well oiled machine!
Check out these success stories of two runners who have been following custom #sifuentescoaching strength & conditioning programs:
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Personal Best of the MonthVictor took 7 minutes off his marathon time! He ran 3:47:34 at the Indianapolis Monumental Marathon. “Thank you, Nicole! The strength and conditioning program you drew for me paid off! I can tell the difference during the race, after the race, and this morning!” Congrats Victor! |
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Personal Best of the MonthVictor took 7 minutes off his marathon time! He ran 3:47:34 at the Indianapolis Monumental Marathon. “Thank you, Nicole! The strength and conditioning program you drew for me paid off! I can tell the difference during the race, after the race, and this morning!” Congrats Victor! |
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Alejandro’s Testimonial“In the five months I have been working with Nicole… my core and posture has improved drastically, flexibility and movement has also seen a massive improvement. Under her direction I was able to gain more power and shed a whole minute off my 10 mile PR and 16 seconds off my 10k PR. I am super stoked to see what she will do for my marathon.” City Impact 10km - 34:44
Red Rock 10mile Challenge - 57:18 Congratulations Alejandro! |
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Alejandro’s Testimonial“In the five months I have been working with Nicole… my core and posture has improved drastically, flexibility and movement has also seen a massive improvement. Under her direction I was able to gain more power and shed a whole minute off my 10 mile PR and 16 seconds off my 10k PR. I am super stoked to see what she will do for my marathon.” City Impact 10km - 34:44
Red Rock 10mile Challenge - 57:18 Congratulations Alejandro! |
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Christmas is coming!
Give a unique gift of expertise, guidance and confidence
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Do you know a friend or family member who wants to take their running to the next level? Are YOU the one looking to improve your running results?? Add a #sifuentescoaching gift certificate to your wish list. All services available including Online Training, Custom Strength & Conditioning programs, In-Person run coaching, S&C coaching & consulting. ORDER SOON to make sure you get it in time for the holidays! Standard shipping is FREE worldwide.
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What’s New in Resources for Runners
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Mon, Nov 18
Speedwork 101: Run Faster So You Can Run Faster
Speedwork. Interval training. Track sessions. You know they’re important, but you don’t know why. You’d like to try speedwork, but you don’t know how to go about it. In this article I will explain… |
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Mon, Nov 18
Speedwork 101: Run Faster So You Can Run Faster
Speedwork. Interval training. Track sessions. You know they’re important, but you don’t know why. You’d like to try speedwork, but you don’t know how to go about it. In this article I will explain… |
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Wed, Oct 30
Choosing the Right Goal
Are you looking to get faster, stronger, improve your endurance, set a PB in the mile, 5k, 10k, and Half, complete a marathon, get a BQ, win your age group AND throw in some trail races? Maybe you… |
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Wed, Oct 30
Choosing the Right Goal
Are you looking to get faster, stronger, improve your endurance, set a PB in the mile, 5k, 10k, and Half, complete a marathon, get a BQ, win your age group AND throw in some trail races? Maybe you… |
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Strength & Conditioning FoundationsComing January of 2020 in Downtown Plymouth MI
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WHO can benefit from S&C?
WHAT exercises are worth doing?
WHERE can you workout? At home?
WHEN should you strength train?
WHY is it important for runners?
HOW learn PERFECT form! This is a 4-week small group class coming Monday evenings in the new year. To allow for personal & individual instruction, capacity is 6 runners. Registration opens January 1, 2020!
Make this your New Year’s Resolution!!! |
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WHO can benefit from S&C?
WHAT exercises are worth doing?
WHERE can you workout? At home?
WHEN should you strength train?
WHY is it important for runners?
HOW learn PERFECT form! This is a 4-week small group class coming Monday evenings in the new year. To allow for personal & individual instruction, capacity is 6 runners. Registration opens January 1, 2020!
Make this your New Year’s Resolution!!! |
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Referral Bonus!Get 30% off any (1) service purchase or gift certificate when you refer a new runner to Sifuentes Coaching.
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