Winter Training For Runners

If you are fortunate enough to live in a warm climate, then you can run outdoors all year round. However, for some, living in the northern United States or Canada can means the winter is often too harsh to keep on running. For those of you who are not fans of plowing through an impossible foot of fresh-fallen snow, you could bundle up, but the problem is that the terrain can be very treacherous.

Because of this, many runners use treadmills in the winter to continue with regular training. While some outdoor runners are horrified by the idea of using a treadmill, when there are no other options it is certainly better than nothing. However, while a treadmill can keep you active during the winter, it is not the same as training outdoors. 

Before beginning treadmill training, check out local running tracks in your area. Indoor tracks provide realistic training such as wind resistance, an important part of outdoor running and athletic conditioning. Look for a track with a high performance polymer surface – similar to the one you would find on a modern sports court surface, such as Versacourt. This type of surface gives you excellent traction in training which will reduce the likelihood of you getting a repetitive strain injury. This is particularly important if you run on soft ground outdoors – transitioning to a hard surface can cause shin splints with of  extra wear and tear that it creates on the tendons and muscles in your lower legs.

If you cannot find an indoor running court, then it’s time to hit the treadmill.  One of the drawbacks of treadmill running is that there is no wind resistance which is not ideal for outdoor runners. To compensate for this, increase the incline of the treadmill by approximately 2% which will create extra resistance since you are now running uphill slightly.

Many runners also feel uncertain of their footing when they transition to a treadmill and if you have never run on one before, it can feel as if you will be unlikely to keep up. However, there is very little chance of this, particularly since most treadmills will stop if you fall behind. This safety net is accomplished by way of a key that inserts into the treadmill and attaches to your belt with a string, meaning that if you fall behind, it will pull out and stop the treadmill for you.

Running on a treadmill can make it difficult to find a natural stride for some runners. Some move to the front of the belt, which shortens their stride and makes their stride choppier. Others overextend their stride in the mistaken belief that this will help them to keep up with the belt. Both cases are likely to cause injury and will negatively affect your stride when the snow melts and you head back outside again to train. While transitioning to the treadmill, try to relax and maintain your existing stride to avoid injury.

When the snow hits, are you an outdoor lover, a track champion or a treadmill runner?