Winter Training for Summer Success

So, you’ve booked a race or two or maybe even the Full Tour, but now comes the hard bit - training for a summer running event in the brutal winter months when it’s either ice cold, raining or dark - usually all three!

It can be hard to find the motivation to head out for a decent run when the rain's beating against the window and you're tired, but if you’re looking for inspiration, did you know that Tameside running legend and Olympian Dr Ron Hill MBE famously ran every day for 52 years and 39 days from 1964 to 2017? That’s one hell of a running streak!

Whilst we’re not saying that you should run every day and, in all weathers, here are The Tour team’s top tips for training throughout the colder months, getting ahead of your goals and ready to smash your way to summer success…

Chorlton Runners Club members preparing for the Dr. Ron Hill Hyde 7 race.

Embrace the Elements (when it’s safe to do so!)

Keep an eye on your local weather forecast to keep an eye on changing conditions and any warnings that are in place. Planning is key so you can flexibly adapt your kit list and tog up as needed.

Your winter running kit should include moisture-wicking base layers, insulated jackets and trousers or tights, gloves, hat and a neck gaiter. Make sure you add a reflective band for visibility, so you’re seen on darker routes and slip on a pair of good traction shoes for icier days.

If the weather drops below freezing and there’s a chance that pavements are a total ice out, then play it safe and take your training indoors, and head for the treadmill at your local gym, elliptical machine or swimming pool for a cross-training session to mix things up.

Adapt Your Training as Needed

Focus on building up to long, slow runs to build up aerobic endurance, especially if you’ve had time off from an injury or a break over the holidays. Start to build in core, leg and glute exercises to gain strength, help prevent injury and improve the efficiency of your overall mobility.

If the weather is too cold, an indoor treadmill may be best for training.

Turn the Temperature Up

As we move towards Spring into Summer, temperatures naturally rise and you can start to acclimatise to running in warmer weather. You can get ahead of the warmer weather by running in warmer conditions on a treadmill in a warmer indoor gym and by adding an extra layer for outside runs. Using a hot sauna or taking a hot yoga class is another way to help your body adjust to heat stress - and your muscles will thank you for it.

Hydration and Nutrition

Hydrating and fuelling your body is crucial to training at any time of the year but drinking enough water is just as important in Winter. For long runs over an hour, try to drink throughout the day, then during and after your run, plus plenty the day after a big run.

Fuelling your body is key for training success, powering up your body with a balanced diet that offers sufficient energy to get you through longer training sessions, with carbohydrates for energy, healthy fats and protein for muscle repair. If you’re putting in the training miles, you’ll soon feel it in your hunger pangs and feel ravenous because of your increased energy expenditure!

Porridge oats are a perfect breakfast choice post morning run, followed by lean protein such as chicken, lentils or eggs for lunch. Typically, leafy greens, salad and non-starchy vegetables should make up half your plate, with protein and carbs making up the rest of your balanced plate, with a few healthy fats for good measure.

Porridge oats are a great slow release energy, so perfect for breakfast or a post run snack.

Tune into Your Body

Getting adequate rest and sleep is key for any training regime so be sure to include rest days in-between long runs and give your muscles chance to repair and recover. If you’re just starting out after a break, don’t overtrain too soon in the winter months - listen to your body and rest when you need to. Look into any niggly aches and pains with a local physio or relieve tight legs with a regular sports massage with a qualified therapist. Consistency makes for the best training schedule but remember to adjust and vary your routine according to weather conditions and how you’re feeling, mentally and physically.

Personalise Your Training

Your training schedule is unique to you, your fitness levels and the type of race you’re training for. As a guide, here’s what a typical week of training might look like for runners training for an event such as The Tour BUT it’s your training schedule, so find a routine that works for you…

• Monday: Rest or light cross-training

• Tuesday: Medium run (45-60 minutes)

• Wednesday: Strength training or speedwork (intervals and tempo running)

• Thursday: Easy run (30-45 minutes)

• Friday: Rest or easy cross-training

• Saturday: Long run (60-90 minutes)

• Sunday: Rest or active recovery (light jog / walk or yoga / pilates)

There are 20 weeks until the Tour, leaving plenty of time to get some training miles in and leave you feeling strong, confident and ready to take on your best ever summer of running.

CLICK HERE to find out more and secure your place today.

A couple celebrate after completing the Half Marathon on Day 3 of The Tour.