BY MICHELLE HEMLEY
Winter is the perfect time to focus specifically on your running if you wish to make improvements before next summer ’ s triathlon season . Yes , it can be hard to motivate yourself when it ’ s cold , wet and dark outside , however when the traditional racing off-season is used wisely , the benefits can be immense . If your run has been an area you wish to improve , an uninterrupted , focussed training block through winter is a great opportunity to mix up your training and see some real run improvements .
At this time of year , the focus should be on building running strength and a base of fitness . It ’ s the perfect time to hit the trails , add some strength elements to your routine and as a previous coach of mine always used to say , hills are your friend !
Of course , to see improvement you do need to have structure , rather than just ‘ running a lot ’.
Here are our top tips for turning your run into a weapon over the colder months .
1 ) Mix it up with trail running Winter is a great time to hit the local trails and just have some FUN with off-road running . On a trail , you are usually more protected from the harsh elements of an open road , plus you get the added benefit of strengthening all your stabilising ankle and lower leg muscles by utilising different muscle groups . Most of all , the variety of mental and physical stimulation trail running provides will really help your body and mind to recharge and refresh . This is the perfect time of year to take your Sunday long run to the trails and explore some new places .
2 ) Establish a strength and conditioning routine Efficient movement patterns and a strong core greatly increases performance outcomes and decreases the risk of overuse injury , however many time poor athletes don ’ t prioritise conditioning workouts . Winter is a great time to establish a consistent routine that you can maintain year-round . It doesn ’ t have to be too time intensive , aim for 2-3 x 20 minute sessions per week utilising basic bodyweight exercises like variations of squats , lunges and plank holds .
To mix it up and for additional strength benefits , you can utilise all the ‘ functional ’ fitness tools on the market these days like kettle bells , TRX and medicine balls so your routine can be as specific to sports and running performance as possible . Some fantastic running and triathlon specific routines can be found on YouTube or you can contact us for assistance .
3 ) Hills are your friend ! Hills are one of the best ways we can build running specific strength in the glutes , hamstrings and calf muscles for the season ahead . However , you can ’ t just ‘ hit the hills hard ’ especially if you are coming back to training after a short break . Hill repeats can be started early in the pre-season and gradually progress in intensity and specificity throughout the season .
Here are some basic ways to progress your hill training over the next 12 weeks of base training , with each stage lasting 2-4 weeks before progressing ( depending on current fitness level and time in the sport ).
These sessions can be performed twice per week , with 2-3 days in between each session :
Stage 1 : Weeks 1-2 Climbing / Hiking – Yes , we know walking to run faster does not quite make sense , but it works ! If you are new to running and triathlon ( 2-3 years in the sport ) starting your preseason with some steep walking intervals does wonders and will get your heart rate up as much as a slow run without as much impact .
Stage 2 : Weeks 3-8 : Base / Endurance Hills – This is simply adding an aerobic , easy run over a hilly terrain trying to keep the heart rate down as much as you can over the undulations . Start with 20 minutes of hilly terrain and build to 45 minutes over 4-6 weeks .
Stage 3 : Weeks 9-12 : Steady Hill Intervals – This is where we lift our intensity for climbing the hill to above aerobic and a more moderate effort . A sample set would be 4-6 times ( 2 minutes steady climb , jog back to bottom of hill , no rest at the bottom ).
4 ) Use structured races or test sets to gauge improvement Of course , it is easy to just train , train and train some more , and smaller races and tests sets are the best way to see if we are getting fitter , faster and the training is in fact , working . It can also be hard to focus when your next race goal is so far away , so these ‘ micro-goals ’ throughout winter allow us to break up our training into smaller , more manageable chunks mentally . And the winter running calendar is stacked ! Take your pick of marathons , fun runs or trail , there is plenty to choose from to keep you race ready and gauge improvements at regular intervals .
If you can ’ t add races to the schedule , use a test set every 6-8 weeks to check how your training is working for you . Two favourite test sets :
• Run 5km holding a designated pace ( e . g . 5min / kms ) and record your average heart rate . This is a simple , submaximal test that can be used at any time in the training cycle . Over time , your average heart rate should go down as your fitness improves .
• 5km Time Trial : To check your speed improvements , a simple 5km time trial at a Saturday morning Park Run every 6-8 weeks is perfect to gauge notable improvements ( doing this too regularly is not enough time to see a decent training effect ).
In conclusion , training during the colder months IS hard work , we get it . However , you can ’ t just show up and expect the improvement to happen if the hard yards haven ’ t been done over the colder months .
Embrace this time of year , set some clear goals , hit the hills to build strength , add a conditioning routine and have some fun over winter .
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