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.

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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.)

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. 


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.


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.

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Blog post by Ryan Kempson.