WINTER TRAINING

It is unusual for us to suffer significant amounts of snow and ice – but every so often it comes around. A few thoughts and tips that should help you keep going until spring:

 There are only three conditions that affect your ability to run: Ice, extreme heat and extreme cold. We don’t usually need to worry too much about the latter two but Snow and Ice can be a problem.

 Do I need to train today?

The natural thought process goes something like ‘well they won’t shorten the race I am aiming for because it was difficult to train during the winter – so I’d better get some miles in’. I understand this but there are more ways of training than running on ice.

 Consider using your local gym and get a few miles on the tread mill – or if everyone else has a similar idea use the stationary bike, cross trainer or even some alternative exercises to build your core strength.

 If running is hazardous on the road – try running round a playing field or parkland – still not happy? Try your walking boots out, wrap up warm and get out in the countryside. Take some water and a bar of something for sustenance – then finish off with some stretching exercises and a nice warm bath.

Where should I run?

Sometimes the pavements are the most hazardous place to run, it may be better underfoot running on the road but that’s where the vehicles are supposed to be and if conditions are poor – they might not be able to avoid you!

 Beware of running an off road track that you know is a bit rough, even though it looks strangely smooth under a couple of inches of snow – the pot holes are still there – you just can’t see them. The puddles might be frozen under the snow or the ground level might be under six inches of snow at that point causing you to fall potentially.

 Aim to run on cycle ways or the ‘Green Wheel’ where possible. Try to run straight lines or long curves rather than changing direction quickly.

 What to wear:

Studded or waffle soles are better than smoother designs, if you have multi terrain or cross country shoes (not spikes) – use them. If you can’t stand up in them – better not to go out. A day off now is better than 6 weeks off nursing an injury.

Bright clothing to be seen is important especially in low light, the exception might be in a White Out – wearing a white tracksuit and accessories could be a mistake – orange and yellow tends to contrast whatever the conditions – think: What would an emergency service wear?

 You’re likely to be running slower and a shorter distance than in good conditions so wrap up warm using thin layers rather than a very thick one. A hat and gloves are advisory because the more comfortable you are the better you can concentrate.

 Other Considerations:

Running on fresh snow can be quite safe and very enjoyable, if contemplating a long run remember to plan in water stops or take it with you. If doing a number of laps – you could place a water bottle that you stop for each lap (provided it does not freeze up).

 If driving to a location, think about how you will carry the key with you – if you drop it in snow you might not find it again! Make sure you have some dry clothing to change into before steaming up the interior, and ensure your vehicle is well prepared for potentially worsening conditions. A good tip is to reverse in so driving away is as easy as possible, and have a charged up mobile phone accessible just in case.

 Running down lanes can get a little scary if frozen over so consider running on the grass verge for better grip. If cars approach give them space even if it means stopping momentarily. Acknowledge drivers that pull over for you.

 If you miss or reduce a few days training – it could be a blessing in disguise allowing you to recover and rest at an important time – then you can build up again as soon as conditions improve. It is anticipated that 10% of a training plan will get lost – so give yourself permission to call off the odd session, remember there are other activities you can be doing.

EAMONN.DORLING