In the northern parts of the United States, the leaves have now fallen off the trees and the snow is about to come down. Winter is around the corner. As winter comes in the difficulty of training outdoors becomes apparent causing many runners and walkers to miss vital winter training.
Here are some tips to help you stay in shape, or at a minimum keep up some fitness activity through the winter:
Work on your core strength by doing back and abdominal exercises.
Though stretching may not increase your strength to run a 5k, it will increase your flexibility which will help you stave off injuries as you increase your mileage in the spring and summer.
Find sunny days through the winter when the snow is packed on the ground and you can get outside for a quick 20 minute run.
Try some rope skipping, you will be amazed at how tired you will become doing this workout.
These are some simple workouts and routines that will help you stay in shape through the winter. I would be interested to know what others have done. Please let us know.
Showing posts with label Winter training program. Show all posts
Showing posts with label Winter training program. Show all posts
Tuesday, November 24, 2009
Thursday, November 19, 2009
Building your Base
You might have heard elite runners talking about building a base in the winter training months and have wondered what they were talking about.
Base training serves as the foundation for what is to come later in the year. Much like building a foundation for a house, base training serves to provide the runner with a strong foundation to not only help train harder in the spring and summer months, but also will helps to make the runner stronger for the long slog through the summer.
Base training typically can include long slow runs and weight training. The base gets built up over the course of weeks, in terms of miles, no more than 10 percent increase each week until a maximum miles is reached. Periodic rest weeks can and should be taken to avoid becoming stale and the training can become boring. In fact, many good runners will also through in some light speed and streghtening work such as hill sprints to break up the training.
Base training is important for everyone, but is especially important for those who plan to run in half or full marathon. You will need to build your base before thinking about tackling the high mile weeks that will come later.
If you have any questions on training and building your base, please let me know through this blog and I will be happy to respond.
Base training serves as the foundation for what is to come later in the year. Much like building a foundation for a house, base training serves to provide the runner with a strong foundation to not only help train harder in the spring and summer months, but also will helps to make the runner stronger for the long slog through the summer.
Base training typically can include long slow runs and weight training. The base gets built up over the course of weeks, in terms of miles, no more than 10 percent increase each week until a maximum miles is reached. Periodic rest weeks can and should be taken to avoid becoming stale and the training can become boring. In fact, many good runners will also through in some light speed and streghtening work such as hill sprints to break up the training.
Base training is important for everyone, but is especially important for those who plan to run in half or full marathon. You will need to build your base before thinking about tackling the high mile weeks that will come later.
If you have any questions on training and building your base, please let me know through this blog and I will be happy to respond.
Saturday, November 14, 2009
Warm Fall Weather
What a beautiful morning we had. Our Speedy Sneakers group of walkers and runners met at Glacier Ridge and enjoyed the warm weather.
Throughout the fall and winter there will be some days that will provide you an opportunity to take advantage of the nice weather. If you are one who doesn't like to run or walk in cold weather then keep your eyes out for those windows of opportunity.
As a reminder: Speedy Sneakers Walking and Running Club for women will be meeting each Saturday morning at 8:30 a.m. throughout the winter months.
Throughout the fall and winter there will be some days that will provide you an opportunity to take advantage of the nice weather. If you are one who doesn't like to run or walk in cold weather then keep your eyes out for those windows of opportunity.
As a reminder: Speedy Sneakers Walking and Running Club for women will be meeting each Saturday morning at 8:30 a.m. throughout the winter months.
Tuesday, February 5, 2008
Registration Opens - Dublin Speedy Sneakers Training Program
Press Release
Registration for spring 2008 Speedy Sneakers Training Programs and Walk/Run Club.
If you are new to walking or running, want to get healthy and fit for summer, but have never, seldom or occassionaly kept your self in shape then this is the program for you.
Speedy Sneakers training program coaches will customize a personal walking and/or running program for you. They will motivate, encourage and support you in your pursuit of your fitness goals.
There will be three categories to register.
1. Regular Registration (Ages 17-64)
2. Ages 16 and under will be free
3. Ages 65 and older will be free
For more details visit the Dublin Ohio Speedy Sneakers
Wednesday, January 23, 2008
The Most Important Season
The most important time of the year to train and get ready for summer is in the winter months. This is the time to build your base from where you will springboard your summer workouts and racing season.
The base is that block of time, which can be as long as 12-weeks, where you will slowly and methodically build your strength through some long slow distance walks or runs. It is also the time to get into the weight room for anywhere between 2-3 times each week.
Missing or not taking advantage of the winter months will definitely cause you to start way behind any of your friends that committed themselves to a winter training program. I realize that when it is cold, it can be difficult to become motivated to get out there, or even run on a treadmill, but it has to be done in order to achieve your goals.
If you cannot be self-motivated, set small goals for yourself to get through the 12-weeks that you should commit to a winter program. Divide the 12 weeks into four quarters of three weeks each. After each three weeks, give yourself a reward such as a day off, or a longer sleep in on a regular workout day. At the end of the 12 weeks, treat yourself to a great tasting meal; forget the fat and carbs just do it. You will not loose anything by indulging after working out for so long.
It is now January if you have not started on your program; you are now looking at completing your winter program around April. The window is still open to get committed, so get out there today and make it happen.
The base is that block of time, which can be as long as 12-weeks, where you will slowly and methodically build your strength through some long slow distance walks or runs. It is also the time to get into the weight room for anywhere between 2-3 times each week.
Missing or not taking advantage of the winter months will definitely cause you to start way behind any of your friends that committed themselves to a winter training program. I realize that when it is cold, it can be difficult to become motivated to get out there, or even run on a treadmill, but it has to be done in order to achieve your goals.
If you cannot be self-motivated, set small goals for yourself to get through the 12-weeks that you should commit to a winter program. Divide the 12 weeks into four quarters of three weeks each. After each three weeks, give yourself a reward such as a day off, or a longer sleep in on a regular workout day. At the end of the 12 weeks, treat yourself to a great tasting meal; forget the fat and carbs just do it. You will not loose anything by indulging after working out for so long.
It is now January if you have not started on your program; you are now looking at completing your winter program around April. The window is still open to get committed, so get out there today and make it happen.
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