The cold and harsh winter doesn't make things easy for us, especially when you're preparing for a half marathon or marathon in the spring. That's why we present you these 8 tips to run long distances and enjoy the road Are adverse conditions going to slow down your progression, and the idea of fulfilling your long runs to make kilometers? Of course not! From Runnea we help you not to give up in that determination and commitment of a good runner, and to put a good face to bad weather.
In our particular "Runómetro Report: The largest study on women runners in Spain" of 2019, the weather as one of the main causes that make us back down when it comes to put on Running shoes and train. Of course it is a generic handicap as valid for women as for men. So as basic and general as this series of tips may seem to you, putting them into practice will ensure that winter weather and running are not incompatible concepts, and that you can go running, even if the weather is adverse outside.
Tips for long-distance running in winter
When it comes to running a high volume of kilometers in each training session, there is no doubt that persistent showers, wind and cold become our main running enemy. However, if you're well protected...there's no stopping you, not even bad weather, and of course, you'll enjoy every workout!
Investing in the right Running shoes
Running with the most appropriate running shoe, and that best suits your characteristics and needs as a runner is a mantra that you must follow to the letter before stepping on the asphalt or mountain terrain. You already know... the way you walk, your body weight, your running goal and performance, the level of comfort are some of the factors to take into account in your choice.
Also, when it comes to winter running, Running shoes are a key element. Fortunately for all of us who love running, the main brands in the running universe are aware of this demand, and their varied product catalogs include specific models that bring with them the most cutting-edge materials and technologies for running without worrying about the bad weather. We are talking about GORE-TEX and Nike Running's exclusive Shield technology, for example, among others.
Having said that, we recommend you take a look at our selection of the best Running shoes for running in winter and in the rain. Some featured models are:
running textile, sports equipment not to be neglected
In the case at hand, of course, just as important as the running shoes for running in winter are the clothes you wear over them. So in the running textile is also necessary to make a certain investment.
It is not that you go out like the Michelin doll with layers and layers of clothes on top, but that the technical garments you choose are made of materials suitable to protect you from adverse weather conditions. Keep in mind that as you train, and as you put in the miles, your body temperature rises. Thermal long-sleeved T-shirts, running tights, running jackets, hats and gloves are a must in your closet drawer. Don't forget to get a good pair of socks or running tights, even if it means spending a little more, because your feet will be very grateful.
- You may beinterested in: running socks guide: How to choose the right socks for running?
Check the weather forecast
As the popular saying goes: "a cautious man/woman is worth two". There is no doubt that before going out to train, our eyes go to the sky, but especially on windy days, it is essential to consult the weather forecast. Running in windy conditions is a nuisance, but it can also make the temperature feel even lower than it actually is.
Taking into account its direction, the most advisable thing to do on the way out is to face the wind, because then, on the way back, the wind will be at your back, and the run will be lighter and easier than if you have it against you, there is no doubt about it.
Warming up beforehand is essential
Of course, it is not advisable to do anything crazy, and during these months of cold and bad weather, warming up beforehand will help you to avoid being affected by the cold. So, without having to go outside, and from home, you can opt for a short but effective session of dynamic stretching with strides, squats or even burpees, which will not only help you warm up, but will activate all your muscles so that you don't start running in the cold. It can also work very well to run a stairs session: running up and down the stairs at home.
Goal-focused training plan
We are clear and aware that on rainy days and more adverse weather phenomena, overcoming laziness and training is a challenge. However, if we put into practice a training plan by objectives, we will find the necessary motivation not to stay at home, and get active.
Something important, as Arturo Casado, PhD in Physical Activity and Sport Sciences (CAFD) and coach of Runnea Academy, tells us, is that "although the sensations help us to know how our body reacts to training and we must always listen to ourselves when training, also when we seek to meet a goal we must follow a planning that requires to cover a certain volume of training done through a proper distribution of rhythms". So, remember that volume/intensity and sensations are aspects that can - and should - complement each other.
Your running sessions at the best time of day
As far as possible, and as long as your obligations and responsibilities allow it, it would be ideal to try to fit your workouts at the best time of the day, adjusting the schedule. Cold and dark early mornings and late afternoons are not the most convenient. You should plan your long runs on off days to take advantage of midday running, as these central hours of the day are the warmest.
Running in a group to be more motivated
Many of us runners enjoy running alone and unaccompanied, at our own pace, but you should not rule out running with a planned group training session. The reason is as simple as that responsibility of knowing that someone is waiting for you to go running with you will lead you to eliminate that negativity of saying: "With what is falling, today I do not go out, I do not feel like it". Join the community of runneantes!
Indoor training, another valid option
It can become your last resort option, but scheduling a treadmill workout at the gym can also be a very effective resource What do you find boring and monotonous to do your long run on the treadmill! Little trick:
Carry out the workout in sections, dividing it into different intervals, and playing with both incline and intensities!
In addition, if the weather is not so adverse you can also alternate a stretch of training libre, and then complete it on the treadmill What do you think of the idea?
- You may be interested in: Treadmill: how to choose the right one?
Come on, get ready, even in winter, and train with us through Runnea Academy!
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