Marathon Training Tip #14: Prepare for Winter Running

The days are getting shorter and the mornings are getting cooler, darker and damper.  You’ve been training hard all summer and now is not the time to lose motivation and get stuck in a slump.  Even though fall brings change, it doesn’t mean that your running has to suffer.

Here are some tips to help you transition into fall and prepare for winter running…

CLOTHING/GEAR

Invest in a good jacket.

Look for a lightweight breathable jacket that is windproof and offers some protection against the rain.  This type of jacket will pull moisture away from your skin to keep you dry.

Dress in layers.

A good rule of thumb is to dress as if it were 15-20 degrees warmer.  It’s important that you don’t overheat because that can lead to excess sweating and chills.  Layer up so once you warm up you can start discarding layers.  Gloves and mittens are great accessories as a high percentage of heat escapes through your hands and feet and can easily be tucked away in a pocket or in your pants.

Avoid cotton.

Repeat after me… Cotton is evil.  No, seriously.  There is nothing good about running in cotton.  Find a good moisture wicking base layer as cotton will only trap sweat and keep it close to your skin making you cold and miserable.

Buy Yaktrax.

If you plan to keep running through the winter, Yaktrax (or a similar brand/product) is a must.  Great for running in the snow or icy conditions, you can put them on right over your normal running shoes and head out the door with confidence.

SAFETY

See and be seen.

As we keep losing precious daylight hours, you may find yourself running in the dark.  Make sure you have a headlamp or knuckle lights along with plenty of reflective gear to stay safe.

Run on the left side of the road.

It may sound like common sense to most runners but some still just don’t get it.  Run against traffic to see cars coming at you.  If a driver doesn’t see you, at least you see them and can jump out of the way if necessary.

Leave your headphones at home.

Stay alert and be aware of your surroundings.  Music is often a major distractions and some of you can’t run without it but in many situations (dark, icy, etc.) it’s much safer to save them for the treadmill.

Run with an ID/ RoadID.

In a very unfortunate event that something may happen to you while out on a run, make sure you have an ID or some way to be identified.  I personally like the company RoadID—they make “Personal Identification Gear”—and I’ve made sure every runner in my family owns one.

PROTECT YO’SELF

Adjust your workout.

Your training plan may say one thing but Mother Nature is saying another thing.  It’s ok to take an extra day off or adjust your workout in horrible conditions.  Trust me when I say it’s not always worth it.  Find yourself taking a lot of days off?  Try running on a treadmill or even pool running!

Hydrate like it’s the summer.

Replenishing fluids is just as important in the winter as it is in the summer.  It’s easy to forget the need to hydrate in cooler and even freezing temperatures but your body is losing a lot of moisture trying to keep you warm.

Don’t skip sun protection.

The UV rays reflect off the water and snow and can cause sun damage to your skin and eyes even in the colder months. Always wear sunscreen, lip balm with SPF and a good pair of sunglasses.

Eliminate chaffing.

Cooler weather means increased layers.  This also can mean increased sweating and increased chaffing.  Find a product you love and trust like Body Glide or 2Toms to use in those problem areas so there are no surprises when you hop in the shower after that long run.  Don’t act like you don’t know what I’m talking about…

Shield yourself against the wind.

Wind can make cold days feel even colder.  Heat escapes more rapidly and it becomes harder to generate heat.  Check out the video below for some bonus tips for running in the wind…

MOTIVATION

Join a club or a group.

Running buddies are great for accountability and support.  Visit your local specialty running store and ask if they hold weekly group runs.  You can also search the RRCA website to “Find a Running Club” in your area.

Sign up for some fun races.

During your marathon or half marathon training, it’s good to throw in some shorter races to test your fitness.  After your goal race, get a few more fun races on the schedule to keep you going.  I love a good themed holiday race like a Turkey Trot or Jingle Jog.

Remind yourself that it could be worse.

We all know what’s coming.  Take advantage of the good days.  Don’t make excuses now—get out the door and get after it.

Good luck out there!  Stay safe & happy running!

Blog post by Jen Skiba.

About Coach Jen Skiba 

Jen began her running career as a middle-distance runner for Falmouth High School and has been involved with the sport for over 12 years as a runner, official, race management, and coach.  A Mashpee Fitness trainer and Certified Running Coach through the Road Runners Club of America (RRCA), Jen enjoys working with runners in the gym and on the roads. “Whether you are a beginner looking to get started running or at the intermediate level hoping to improve your times or tackle new distances, I can help you reach your goals!”

Easy Exercises for Better Balance

It’s that time of year where we start walking in a winter wonderland. This winter wonderland is great for the holiday season, but with winter also comes snow and ice. Losing your balance in these conditions can lead to slipping and falling and possible injuries. Luckily, there are exercises you can do to help train your balance and avoid sliding around! Here are a few:

Stand on One Foot

Stand near the wall, a rail, or the back of a chair. Staying tall, stand on one leg. Start with 20 second intervals and work your way up. You can start with holding on, but try to use only fingertips and eventually using no hands once you are ready. For an added challenge, try standing with your eyes closed.

Tandem Walk

Walk heel to toe. Try not to look down at your feet!

Half Roll Exercises

Step Forward and Backward

This can also be done while doing the tandem walk. Stand on the half roll with one foot in the middle. Step forward, shifting your weight. Then step backward. Try not to look down. This can be done close to a wall, but try to work your way to not using your hands. Make sure you are focusing on shifting your weight! Switch which foot is in the middle as well.

Squat and Touch

Stand on the half roll with one foot in the middle. Step forward and slowly squat down. Try to touch your knee first, then stand back up. Once you feel comfortable, try squatting down and touching your shin or the insole of your foot. This can also be done stepping backward on the half roll.

Leg Swing

Stand with one foot in the middle of the half roll. Simultaneously swing the other leg forward with the opposite arm (I.e. swing left leg with right arm). Then swing the leg back, again coordinated with the opposite arm. Stand tall, leg the swing come from the hip not the knee. Make sure to switch the leg you stand on.

Blog post by Nikki Courtney.

Combat Cabin Fever

Starting to feel a little cooped up?  Physical and psychological well-being go hand in hand. Not only can the winter weather put a halt to many of our regular routines, but it can also be extremely stressful. You might be re-arranging your schedule due to nasty commuting conditions, straining to keep the driveway and walkways shoveled, salted, and sanded or simply cooped up indoors with anxious pets and energetic children. Regardless, you are feeling the stress and stress is harmful to your well-being.

Too much stress can expedite the aging process and increase your risk for heart conditions.

Regular exercise is an extremely effective way to reduce stress. Not only does regular exercise decrease stress but it increases the oxygen supply to your brain, stimulating that “feel good” sensation that seems to be missing right now. For some, getting away from the cramped quarters and finding 30 minutes of time to take a walk, do some cardio, or see your personal trainer is exactly what you need to relieve the tension. For others, escaping from the seclusion of your snowed-in house and meeting a friend or simply enjoying the social interaction of others while enjoying group-exercise is what you need. For many of us, the thought of doing anything outdoors is unbearable, but that doesn’t mean you should huddle up and let the stress take over.

Don’t let yourself stress about fitting exercise into your routine when the weather takes over.

Reduce your stress and plan ahead for your visit to the gym.

Step one in stress reduction: Be prepared.

Pack

Don’t plan on exercising in your boots. The night before, grab a gym bag, backpack, or plastic bag. If you want to do some land exercise pack your sneakers, a t-shirt and your favorite pair of yoga pants or shorts. If you want to enjoy the heated indoor pool (88°), pack your suit, towel, and flip-flops. Don’t forget that water bottle! Packing before will decrease your worries about “having enough time” and increase your likelihood of following through with your commitment.

Call Ahead

Less people outdoors means more people indoors. Don’t let yourself miss out on that SPIN, YOGA, or WATER INTERVAL class. Call ahead and reserve a spot on the list and you can check another stressor off your list.

Leave Early

The roads may or may not be plowed, salted, or sanded. Some people are in a rush, but you don’t need to be! Everyone knows that travel conditions are poor; don’t take the blame but don’t let it stress you out either. Leaving just five minutes early can make all the difference in the world and there is no guilt in arriving early to the gym.

Step two in stress reduction: Take care of yourself.

Be Mindful

Leave work at work and home at home. Let yourself slip away into the oasis of the pool, listen to the beat of your feet on the treadmill or your favorite music-mix, or simply focus on your breathing. Being mindful decreases anxiety and depression. Focus your mind inward, bringing your attention to your body and the sensations of the moment. Feel the stress leaving your body as you exercise. You deserve this.

Rest & Recover

Finish off your routine with a little stretching, a hot shower, or sitting for a few minutes in the pool jets. Hydrate and fill up on a nutritional winter meal. I recommend crock-pot meals for stress reduction (easy prep and clean-up). Try spaghetti squash with meat sauce in the crockpot – one of my personal favorites! For a low calorie hold-the-guilt beverage try  adding cut up fruit to your water (strawberries, kiwis, or lemons).

Step three: Relax.

Congratulate yourself on sticking to your commitment and taking a little time for yourself. Take a deep breath and kick back your feet. You earned it!

Blog post by Gladys Hester.

Beat the Winter Blues with Physical Activity

To maintain well-being, it is important to stay physically active in the winter. During the cold, winter months there is less sunlight, shorter days, and more perceived barriers and as a result it is common to stay inside more than usual. This can lead to less vitamin D, less physical activity, decreased Serotonin levels, and the Winter Blues.

Being physically active does not mean you must perform vigorous exercise to get health benefits.

Moderate activity, such as housework, brisk walks & gentle yoga is beneficial.

• Recommended: moderate aerobic activity 30 min./day; 5 days/week (all Americans)
• Recommended: resistance/strength training 2x/w (all Americans) 

However, the more active, the more health benefits! You can do this by increasing the frequency, duration and/or intensity of the activity safely.

Consistency is key!

It may be harder to find motivation during winter, but these simple tips below can help you stay happy and healthy year round!

Common Causes & Risk Factors

• Genetics- Seasonal Affective Disorder, (SAD), about half million Americans diagnosed/year
• Lack of sunlight= less vitamin D= less serotonin, (“feel good” chemical, released during exercise. controls appetite, mood & sleep. dark winters decrease levels of it)
• Lack of physical activity- cold, short, dark days & other perceived barriers (time, gym location, fatigue, etc.)

7 Tips & Solutions

GET OUTSIDE- vitamin D: errands, gym, short walks

• Will connect to nature; appreciate seasons/warm house 
• “Even on cloudy day, 1 hr. exercise=2.5 hrs. light treatment!” (Bates College SAD study)
• Recommended vitamin D: 10 min/day, unfiltered

INDOOR GROUP EXERCISE CLASS-  Zumba, yoga, pool classes & more!

• Motivation, fun, relaxing, group support, rewarding, warm pool water 

TRY A NEW ACTIVITY- challenge yourself

• Automatically feel accomplished, confident, more happy

GRAB A FRIEND- consistency & fun

• Plan future spring/summer race together
• Hold accountable

TAKE ADVANTAGE- winter activities

• Pond hockey, pond fishing, ski, snowboard, cross country ski, snow tubing, snow shoe hikes, trail run, walks, skating, curling, shoveling, yard work, play with kids/grandkids in snow

PREPARE- plan spring/summer goals: getting in shape for summer

• Hire personal trainer: help support/motivate you, achieve your goals safely & effectively!

FROM HOME- redecorate house interior/ clean out your space

• Buy small heat lamp
• Make bucket list- physical activities to try in future & hang up on wall

Blog post by Erin Tollios.

Tips for Safe Snow Cleanup

The forecast is calling for more snow!  Snow can be great for recreational activities such as skiing (downhill and cross country), snow shoeing, sledding and more.  However, it can cause much frustration with walking, clean up and travel.   

Here are some tips for safe snow clean up.

Shoveling

Warm up before shoveling.  Shoveling can be a strenuous activity and just like an athletic event, you should properly warm up.  A simple warm up would be to walk around the house for a couple of minutes before heading outside.  Once you are outside, start by cleaning off your car to help warm up the arms and shoulders.

When possible try and shovel multiple times during a snow storm.   Shoveling 2 inches of snow at a time will be less strenuous than letting the snow build up and doing it all at the end.

Push the snow as you shovel.  This will be easier on your back.  If you do have to lift the snow, bend with your knees, use your legs and do not fill the shovel completely!

Take it slow! Take frequent breaks; do not work to the point of exhaustion.  If you feel tightness in your chest while shoveling, stop immediately.

Dress warmly and pay close attention to extremities.  These are the first areas to develop frost bite (hands and feet, nose and ears).

Clearing your car

Use a brush/ice scraper to remove snow and ice from windshield, side and rear windows, side mirrors, and head lights/tail lights.

Make sure your tailpipe is clear of snow before starting your vehicle.

Also make sure to clear the snow from the roof of your car.  Sliding snow can be dangerous for yourself and other drivers. If you have a taller vehicle such as an SUV or a truck, grab a step stool or invest in a long handle brush.

Don’t force the wipers; you may damage the motor.  If your wipers are stuck to the windshield try pouring some windshield washer/deicer fluid on them.  Do not use hot water to remove ice from your windshield as this could cause your windshield to shatter.

Blog post by Eric Chandler CSCS.

Be Ready to Shred your Snowy Weekend Getaway

3 Exercises to Increase Ski & Snowboard Performance In Season

It is imperative as a winter athlete to develop lower extremity strength & endurance in order to avoid injury, conqueror changes in terrain, and resist muscle fatigue.

Forward & Lateral Lunge onto the Bosu Ball

The lunge is a great choice due to its activation of the large leg muscles (gluteus maximus, quadriceps, hamstrings, hip flexors).

The goal of the exercise is to take a large forward step onto the Bosu ball; lunge by bending the front knee until 90 degrees of flexion is achieved, then explosively pushing off the ball, returning back to the upright position.

When performing the lateral lunge, the goal is to side step one foot onto the Bosu Ball, bending that knee while keeping the other leg straight. 

Tips for Both:

·   Knees should never go over the toes.

·   When performing laterally, try to sit back and stick out the butt into a squat.

Increasing the repetitions and alternating the legs enhances muscular endurance and eliminates the ability for one leg to over compensation for the other.

The addition of the Bosu Ball challenges balance making the ankle stabilizing muscles work harder to maintain proper posture.

This exercise can be performed with or without weight (dumbbells, medicine ball over head, etc.)

Forward Lunge onto the Boso Demonstration on YouTube

Depth Jump

Improper lower body mechanics is one of the leading causes for ski & snowboard knee injuries.

The depth jump focuses on the proper landing phase from a predetermined height.

The goal of this exercise is:

·    To land softly, receiving the weight through the balls of the feet.

·   Then distributing it into the heels.

·   While carrying that downward momentum into a Perfect Squat (Sit the butt back, knees don’t go over toes, and maintain proper foot and knee alignment)

This exercise focuses on the deceleration of one’s own body weight by forcing the large leg muscles receive the weight, slow then stop that momentum. 

Depth Jump Demonstration on YouTube

Russian Twists

Core development is vital in order to maintain strong posture, form, and the ability to turn rapidly from the waist or trunk.

The Russian twist is performed with only the lower back in contact with ground, while the body is positioned in a “V” shape.

Goal of this exercise is to;

·   Rotate the torso and arms side to side

·   Both hands should make contact with the ground or mat, clasp hands together.

To progress this exercise a medicine ball should be added and held so each twist involves contact of the medicine ball to the ground instead of hands.

Russian Twist Demonstration on YouTube

Recommendations for Intensity & Frequency

First step is to master perfect form and correct range of motion before using any weight or large heights.

Second step is to increase your repetitions per set until you can achieve 12 great reps per set.

Step three is to then incorporate weight or increase height by small increments to ensure safety and correct form.

Incorporating these exercises into your fitness routine 2-3 times/week will help prevent injury, increase performance, and keep you feeling strong. You’ll be ready to hit the slopes all winter long!

Blog post by Drew Sifflard CSCS.

Ready to Ski

Do you love hitting the slopes and cruising through the snow all in the midst of beautiful scenery? If you have ever been out on the slopes, you know how fun skiing is but also how exhausting it can be by the end of the day. Downhill snow sports are some of the most challenging, vigorous, and exciting forms of exercise around.

Skiing is a unique activity in that you can only participate a few months out of the year. It is easy to be excited about getting on the mountain and tell yourself it will just take a few runs to be acclimated but it is important to physically prepare your body in advance.

There are a handful of factors that come into play while skiing. These dynamic factors are the reason a skier can become so exhausted by the end of a long day on the slopes:

·      Changing terrain

·      Shifts in center of gravity

·      Balance

·      Speed

·      Visual perception of terrain

Adjusting to these factors is important for performance as well as reducing the risk for injury. These are basic physical fitness qualities that must be developed to control the dynamic challenges:

·      Endurance

·      Strength

o   Concentric

o   Eccentric

·      Balance

·      Flexibility

Developing all qualities in preparation for a ski trip is simple, requires minimal equipment, and can be added into your regular routine with ease.

Preparing for the slope: 

Cardiovascular endurance

o   A ski run can last from a few minutes to ten minutes. During this time of intense activity, your body will get close to or above your anaerobic threshold followed by periods of rest on the chair lift.

o   To prepare for these bouts of exercise it is most beneficial to incorporate interval training into your exercise routine for increased endurance and cardiovascular recovery.

Dynamic balance

o   The terrain during a ski run varies tremendously. It is important to mimic this in your training.

o   Exercise using a variety of surfaces and equipment for simple body weight exercises that will challenge both balance and stability.

§  Exercise using Bosu

§  Exercise using ½ roll

§  Exercise on grass

§  Exercise on hills

Lower body endurance and strength

o   Skiing requires whole body fitness but the lower half does the majority of work. Concentric strength is needed for push off skating and jumping. The ability for a muscle to eccentrically contract to absorb impact from jumps, bumps and other terrain is just as important.  Also isometric strength is required. Condition concentric, isometric, and eccentric movement for strength and endurance to give the body the ability to maintain performance throughout the day.

o   Focus on performing these movements with:

§  High repetitions

§  All directions

§  Varied speeds

§  Different surfaces

§  Isometric holds

 Flexibility

o   As in all physical activities and sports it is important to have both muscular and joint mobility. This will improve performance and reduce the risk for injury.

o   It is important to work on flexibility through stretching but also to increase freedom of movement by training in varied directions.

Correctly prepare for a ski trip and it will be awesome! Remember that preparation continues on the trip and it is import to warm up before your first run. Check out this great dynamic warm-up prepared for skiers from Certified Strength & Conditioning Specialist Eric Chandler and come back later this week for Drew Sifflard’s blog post on exercises to improve performance throughout the ski season.

Blog post by Ryan Kempson.