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TRAINING GUIDE
Winter Fitness Special
TIPS, PLANS, AND STRATEGIES TO HELP YOU PLOW THROUGH THE SEASON

FIVE WAYS TO ENJOY WINTER RUNNING

How to boost your fitness, keep training on track, and beat those winter blahs
BUDDY UP

Running with someone even once a week can help you get out the door, as its harder to blow off a run if you know that someone is waiting for you. And you dont necessarily have to run. Making dates to lift weights at the gym or take a yoga or Pilates class can help you stay on track with these activities.

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REMAIN VISIBLE

When the days are short, its more likely youll be running in the dark. Wear reflective, fluorescent gear. Use a headlamp or carry a flashlight so you can see where youre going and drivers can see you.

most challenging time of the year for runners, and not just because of the weather. Aside from the ice, slush, snow, and far-fewer hours of daylight to get those runs in, runners must negotiate the holidays and family time, which can interfere with workout time. Add in tempting foods, and it can be easy to let your training get completely off track. In this guide,youll find all the strategies you need to stay fit, trim, and motivated until spring, when daylight hours and temperatures are on your side once again. Look inside for great treadmill and strength-training workouts, tips on healthy eating, tipsfor running in and dressing for the cold, plus a winter maintenance training plan.

intertime can be the

FORGET ABOUT SPEED FOR A WHILE

Since snow and ice can make footing difficult, and tough to target goal paces, back off speedwork and use the winter to recharge. Add a new cross-training activity to your regimen; step up your strength training or yoga classes. When you do run, stick to an easy pace.

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TAKE IT INSIDE

Running on the treadmill doesnt have to be torture. Changing the speeds and the incline in a single workout will help fend off boredom. Most treadmills come with pre-programmed workouts that do the changing for you, so try those, too. (Check out our treadmill workouts on page 8.)

EAT WELL

Studies have shown that chicken-noodle soup has anti-inflammatory effects that ease symptoms of upper-respiratory-tract infections. Carrots provide beta-carotene, which boosts immunity, and onions and garlic have antibacterial properties. Yogurt and kefir contain probiotics that shorten and lessen the symptoms of upper-respiratory infections.

TRAINING PLAN INSIDE

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Add these fun-but-effective cross-training sessions to your running routine

IN PLACE OF AN EASY RUN, TRY THIS:

Good Alternatives

SWIM LAPS If you havent swum in a while, you may be surprised how tired you feel after just a few laps. To help reduce fatigue and tap different muscle groups, alternate between freestyle, breaststroke, and backstroke. RUN IN WATER Run against the waters resistance in the deep end where you cant touch. Try a flotation belt if youre worried about staying upright. Run with a slight lean, and keep your gaze forward. Aim for 20 to 30 minutes. SPIN EASY On a stationary bike, warm up for five minutes with easy pedaling, then go 20 minutes at an intensity that matches your easy-run pace. Cool down for five minutes. SIMULATE RUNNING On the elliptical trainer, cruise for 30 minutes at a comfortable pace. Keep the effort no higher than 70 percent of your maximum heart rate. For variety, change the tempo and incline every three to four minutes.

IN PLACE OF A HARDER RUN, TRY THIS:

CRANK IT IN THE POOL Do a pool fartlek. In the pool, warm up for five minutes, then run 6 x 2 minutes at a rate that feels like the same level of effort as your 5-K pace. Run easy for 60 seconds between each bout of hard work. Add a five-minute cooldown.

SPIN LIKE YOU MEAN IT On the stationary bike, do six to eight four-minute sprints, with a two-minute recovery. Or sprint for 15, 30, or 60 seconds, with a 30-second rest in between. GO HARD (AND NO IMPACT) Try intervals on the elliptical. Warmup; do 8 to 10 x 2 minutes hard/2 minutes easy, then cool down. Keep your heart rate above 80 percent on the intervals.

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WEEK

WINTER MAINTENANCE PLAN Stay fit through the darkest days of the year
ith the ice and snow making running outside treacherous, and the busy holiday season making working out at all impossible many days, its easy to get off track during the winter, and find yourself on January 1 having to start all over to get fit again. This plan will help you maintain a base of fitness throughout the winter, with regular doses of speedwork, strength training, and long runs. Stick to the plan, check off each days completed workout, and soon enough itll be spring.

M
Rest/XT Rest/XT Rest/XT Rest/XT Rest/XT Rest/XT

T
6 miles easy 6 miles easy 5 miles easy 6 miles easy 6 miles easy 5 miles easy

W
Rest/XT Rest/XT Rest/XT Rest/XT Rest/XT Rest/XT

T
1-mile warmup, 2 miles @ tempo pace, 1-mile cooldown 2 x 1 mile @ 10-K pace w/ 800-meter recovery 1-mile warmup, 3 miles at race pace, 1-mile cooldown 1-mile warmup, 3 miles @ tempo pace, 1-mile cooldown 2 x 1 mile @ 10-K pace w/ 800-meter recovery jog 1-mile warmup, 3 miles @ race pace, 1-mile cooldown

F
5 miles easy 6 miles easy 5 miles easy 5 miles easy 5 miles easy 5 miles easy

S
Rest/XT Rest/XT Rest/XT Rest/XT Rest/XT Rest/XT

S
10 miles 12 miles 14 miles 16 miles 10 miles 12 miles

TOTAL
25 miles 27 miles 29 miles 32 miles 24 miles 27 miles

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STAY SAFE OUT THERE

Jeff Galloways tips on how to overcome common winter roadblocks

Everything is covered with snow

SOLUTION Look for snow thats been packed downit will provide better traction. Fresh powder can cover up ice patches. If the roads and sidewalks are sheets of ice, stay in.

I dont know where to run

SOLUTION Stable footing is the goal. Run on the street if its been plowed, provided that its safe from traffic, and watch out for areas that could have black ice. Run on the sidewalk if its clear of ice or slippery snow. Find a well-lit route, slow your pace, and make sure youre familiar with areas of broken concrete.

Make Winter Running Fun

BE FLEXIBLE
Winter is not the time to be rigid about when, where, and how far you run. If youre a morning runner, you may need to switch to lunchtime runs, when the air is the warmest and the sun is out; if youre a trail runner, you may need to hit the well-lit roads or the treadmill. Stepping out of your comfort zone will ultimately help make you be more consistent in any season.

Running in the cold, wind, and snow can actually be enjoyable as long as youre prepared for it. These strategies will help
or water-resistant uppers, wear socks that wick away wetness but keep your feet warm.

My face and ears are going to freeze

SOLUTION Balaclavas with holes for your nose and eyes are the way to go. Or try a heavy-duty synthetic knit cap pulled down low, with a scarf or neck muffler pulled up high.

TAKE IN FLUIDS
Even when its cold, you still lose water through sweating and respiration. So its important to stay hydrated throughout the winter. Drink half your weight in ounces throughout the day (if you weigh 150 pounds, aim for 75 ounces of fluids per day).

Theres ice all over the road

SOLUTION Its better to take your workout inside than to risk hurting yourself. If you cant bear the treadmill, other activities that will maintain most of your running adaptations include the elliptical and stair machines, and running in deep water. Try these alternative activities for 100 to 150 percent of your usual running time.

WARM UP PRERUN
Before you head out the door, move around inside enough to get the blood flowing without breaking a sweat. Run in place, walk up and down your stairs, use a jump rope, or do a few sun salutations.

HEAD INTO THE WIND

Start your run into the wind and finish with it at your back, so the breeze doesnt blast you after youve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for 10 minutes, turning around to run with the wind at your back for five minutes, and repeating.

GO EASY
When the footing is uncertain because of snow or ice, dont worry about pace. Just keep the pace easy and focus on getting the miles covered and getting home safe.

DEFROST
Damp clothes increase heat loss. Postrun, change out of your sweaty, damp clothes as soon as possible, and put on something dry. If you cant take a hot shower right away, change into your cozy fleeces and sweats.
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WARM YOUR FEET

To keep warmth in and slush out, run in shoes that have fine-mesh uppers. If you have shoes with Gore-Tex

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This winter tune-up strength routine will get you primed for spring

Build All-Around Fitness

CORE
A strong corethe muscles in your abdominals, glutes, and backgives you stability, power, and endurance. FINE TUNE IT WITH The Sprinter Lie on your back with your hands at your sides, legs straight, and heels six inches off the floor. Start sitting up while elevating your left arm with the elbow bent. At the peak, bring your right knee to your chest. Return to the start position and repeat. Try up to 20.

UPPER BODY
A strong upper body makes it easier for you to hold good form, which can improve running economyhow efficiently you use oxygen while running. FINE TUNE IT WITH

LOWER BODY
The repetitive motion of running can strengthen some muscles more than others. An imbalance between opposing muscle groups can lead to muscle pulls and knee pain. FINE TUNE IT WITH Walking Lunges Holding dumbbells, step forward with your right leg and lower into a lunge. Return to standing as you step forward with the left leg. Take 10 of these steps. Do three sets, resting 60 seconds between each set.

The Push-Up and Ball-Crunch Combo

Get in a push-up position with your shins on a stability ball. Do a push-up, then pull the ball toward your chest. Return to the start. Do two sets of 10 reps. Rest 30 seconds between sets.

FLEXIBILITY
A flexible body is more efficient, enjoys more range of motion, and recovers more quickly. FINE TUNE IT WITH

BALANCE
Improving your balance can help make your runs smoother and faster. But studies show that balance naturally declines with age if you dont actively work on it. FINE TUNE IT WITH

JOINT MOBILITY
When joints are tight, your body recruits other muscles, which then become overworked and vulnerable to injury. FINE TUNE IT WITH

The Runners Stretch Stand with your glutes

against a wall and your feet six to 12 inches from the wall. Bend forward from your hips and place your palms on the floor or a yoga block or footstool. Do this stretch postrun. Ease into it, do not strain, and hold for 30 to 60 seconds. Rest for 30 seconds. Do three reps.

The One-Legged Squat Place a stability ball

between your lower back and a wall. Lift your right foot and lower down into a squat. Push back to startbut dont lower your right foot. Thats one rep. Do 10 reps, then repeat on the other leg.

The Squat-to-Stand Stand with feet

shoulder-width apart. Grab your toes. Keeping your arms straight, pull your glutes down and lift your chest while your holding toes. Reach up one arm, then the other, to form a Y. Stand up, keeping arms raised. Repeat 10 times.

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HOLIDAY EATING PLAN

Heres how to cut calories and fat at parties without feeling deprived
Cocktails
INSTEAD OF Traditional mixers and juices loaded with sugary calories HAVE THIS Alcohol mixed with flavor-infused sparkling water CALORIES SAVED 50 to 100 calories per drink

Appetizers
INSTEAD OF Cream cheese filled wraps and mini meatballs HAVE THIS Raw vegetables, hummus, and a small handful of nuts CALORIES SAVED 300 calories per appetizer plate

Your Winter WeightControl Guide

STRATEGY #1

Put on five pounds during the winter and it could take until Memorial Day to get them off. Follow these four proven strategies to stay slim
likely be able to run and when you definitely wont be able to run. Then you can pencil in workouts on days you know youll be around and schedule days off from running to coincide with travel days, family visits, and the like.
STRATEGY #3

Stay consistent
Chuck Bartlett, who coaches more than 100 runners in the Seattle area, recommends focusing on simply doing some kind of workout almost every day, even if its very short and easy. Id rather see people run 20 minutes five days a week than an hour a couple of days a week, says Bartlett.
STRATEGY #2

keeping score may help you restrain yourself at the dessert buffet and motivate you to keep up your mileage.
STRATEGY #4

Buffet
INSTEAD OF Loading up on high-fat sides, and getting seconds HAVE THIS Reserve 1/3 of your plate for a sampling of each side CALORIES SAVED 500-plus calories per dinner plate Proceed with Caution: Fill two-thirds of your plate with lean meat and vegetables.

Set goals

Keep score

Plan ahead

Take some time before the holidays start to plan your exercise schedule. Actually write down your days off from work, your trips, and other events, says Bartlett. Figure out when youll

Consider keeping a food journalwriting down everything you eat and drink-to give you an accurate picture of how many calories you are taking in. Maintaining your running log during this period is also important, since it will clearly illustrate how many of those calories you are (or arent) burning. Knowing that youre

Setting a more general fitness goal in the short term will give you a motivational boost now and also set you up to achieve a higher level of running performance in the spring. If, for example, youve been struggling with tight calves or hamstrings, focus on improving your flexibility during this six-week period. Or concentrate on building total-body strength by adding some resistance training to your routine.

Dessert
INSTEAD OF Having one of each kind of dessert HAVE THIS Two or three samples of one-of-a-kind sweets CALORIES SAVED 100 to 200 calories per dessert

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Stay Healthy All Winter Long

What to eat and drink to avoid getting sidelined by common cold-weather ailments

joint inflammation and even soothe exerciseinduced muscle soreness. Omega-3s are so effective that in one study nearly 60 percent of neckand back-pain patients taking fish-oil supplements were able to stop using NSAID pain relievers like ibuprofen. Barbara Lewin, R.D., a sports nutritionist who works with runners, recommends also reducing intake of omega-6 fatty acids (found in corn oil and red meat), as they can actually promote inflammation.

aking certain foods and drinks a

regular part of your diet can help you avoid common winter problems, says David Grotto, R.D., author of 101 Optimal Life Foods. Try these five consumable prescriptions for staying healthyand running strongall season long.

Arginine is found in protein-rich foods, including lean meat, poultry, and fish, as well as cashews, almonds, and peanuts, plus cereal grains, such as oats and barley. Tea, wine, cocoa, and chocolate can also help: Theyre rich in catechins, tannins, and other bioflavonoid compounds that help improve circulation.

SEASONAL AFFECTIVE DISORDER (SAD)

This is a type of depression that typically emerges in winter, when a decrease in sunlight causes a dip in our levels of serotonin, the brains natural feel-good chemical. Judith Wurtman, Ph.D., coauthor of The Serotonin Power Diet, explains that eating small doses of carbs (about 25 to 30 grams, or 120 calories worth) will help your brain produce serotonin. Consume the carbs without other foods (make sure your snack has no more than two or three grams of protein, which prevents serotonin production) and on a nearly empty stomach. Doing so will banish that SAD feeling within 20 minutes. Try an English muffin or half a bagel with jam, low-fat popcorn, pretzels, or even a sweetened breakfast cereal.

COLD HANDS AND FEET

The amino acid arginine helps expand blood vessels and encourages blood flow, Grotto says.

STIFF, ACHY JOINTS

Anti-inflammatory omega-3s found in abundance in such fatty fish as salmon help reduce

THE COMMON COLD

Most adults will catch two to three colds per year. The highly contagious virus strikes more frequently in the fall and winter seasons, when we spend more time with other people indoors, and its easy to exchange germs. The answer? Grandmas chicken-noodle soup. Recent research found that chicken soup has anti-inflammatory effects that ease symptoms of upper-respiratorytract infections. The warm broth soothes throats, carrots provide beta-carotene (which is linked with immunity), and onions and garlic have antibacterial properties.

DRY SKIN
Research shows that essential fatty acids found in salmon, flaxseeds, walnuts, and olive oil can help skin cells stay hydrated, which means less dry, flaky, irritated skin for you. In fact, a study published in 2009 in the British Journal of Nutrition found that participants who took flaxseed- or borage-oil supplements for three months had a significant increase in skin moisture and a reduction in roughness. Grotto also encourages runners to get plenty of ACES his acronym for vitamins A, C, E, and selenium. Theyre all antioxidants that help heal our skin from the inside out.
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COLD-WEATHER RUNNING: WHAT TO WEAR

A handy guide for how many layers to don on days from cold to coldest

35 TO 45 DEGREES AND CLEAR

Wear tights or thin running pants, a long-sleeve shirt, and a vest. You may also need gloves when the temp gets near 35.

35 TO 45 DEGREES AND RAINY

Slim-fitting tights fare better in rain, since they wont get as droopy. A wool base layer will keep you warmer than a synthetic top, since it retains warmth when wet. Wear a waterproof outer layer.

Cold Comfort
Here, the best way to dress even in the worst of winter running conditions
WEAR A HAT
Because much of your body heat escapes through your head, a hat acts as a portable temperature regulator. Put it on when you start a cold run, then take it off when you heat up; put it back on when youre cooling down toward the end of your run.

that trap warm air. Socks made from merino wool wont make your feet feel itchy.

10 TO 35 DEGREES AND CLEAR

Wear technical underwear under your tights or pants and a long-sleeve shirt underneath an insulated jacket or vest. Wear gloves or mittens and a thin beanie.

PROTECT YOUR DELICATES

Wind robs your body of heat by literally blowing it away. Thats why briefs or boxers with a nylon wind barrier are so important for guys on cold days. The nylon panel on the front of these boxers keeps the heat in and the wind out, making for more pleasant cold-weather running.

10 TO 35 DEGREES AND SLEET

Wear tights, a water-resistant jacket, and a cap. Add water-resistant mittens to keep your hands from getting damp and cold.

COLD TRUTH
Mittens keep your hands warmer than gloves by creating a big warm air pocket around your entire hand. Picking a pair with a nylon shell or wearing glove liners underneath are your best defense against cold air. If your hands start to feel numb and look pale, warm them as soon as possible, as these are early signs of frostbite.

-10 DEGREES AND CLEAR

Wear wool underwear and thick socks, tights, and running pants. To keep your core warm, go with a long-sleeve base layer under an insulated vest and windproof jacket. Wear a beanie and mittens.

WEAR A SHELL
On wet days, look for a shell that will not only keep you dry and protected from the snow or sleet, but will also vent the moisture you create as you sweat when you run. Many jackets are made from waterproof, breathable fabrics and have large vents midback and under the arms.

-10 DEGREES AND SNOWY

Use the same cover-everything strategy as above for the bottom half. On top, wear an insulated vest and a water-resistant or waterproof hooded jacket over your base layer. Wear water-resistant hat and gloves.

WEAR WOOL
Wear wool socks for cold winter days, especially in snowy, sloppy conditions. Why? Wool retains much of its insulating properties even when its wet, thanks to air pockets in the fiber

VISION QUEST Its pitch-black and youre out running. At what distance will a driver spot you? A Runners
World field test revealed the best-case scenariosas well as the worstto help you stay safe running in the dark
MILE Using a headlamp or handheld light, a car can see you up to a half mile away. Your motion causes the light to move, so a driver recognizes you as a runner. MILE If you dont feel comfortable wearing a headlamp or
holding a flashlight, a reflective vest or a blinking red light will make you visible up to a quarter mile away. Drivers may not see youre a runner, but they will sense your motion. 150 YARDS A brightly colored jacket or top will get a drivers attention at 150 yards away. Yellowish green or bright orange are your best bets. Reflective panels let a driver detect your motion. 100 YARDS Clothes and shoes with reflective details will only make you visible within 100 yards. So you put yourself at the mercy of a drivers reaction time. 50 FEET A white T-shirt becomes visible only from 50 feet away. 3040 FEET If youre wearing dark clothing, drivers wont notice you until theyre dangerously close.

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Better On The Inside

WORKOUT HOW TO DO IT

Five workouts made for the treadmill to help you boost your fitness all winter
HOW IT HELPS

Race Simulations

Some treadmills offer simulations of famous races, like the Boston Marathon and Bolder Boulder, which mirror the topography and the hills in a condensed run. If your treadmill doesnt have your race as a preset course, you can use the course elevation map to time your ups and downs on the treadmill to mimic the course. For instance, say you know theres a killer hill two-thirds of the way into a 10-K. Hit that up incline button at the same point in your treadmill run, and get used to the feeling. Try a 10-minute warmup, 20 minutes of random intervals, and a 10-minute cooldown.

A workout that helps you simulate the race will help you feel more confident going into the race. When you approach Heartbreak Hill on your big day, you can be a little less stressed knowing that youve done it before.

Random Intervals

Unpredictable incline and speed changes provide a more complete workout than a steady pace on a flat surface, because they force you to work different muscles. If youre pressed for time, youll get an extra burst of intensity in a short time. Plus, a mystery workout is a healthy change for runners who are slave to routine, which can make you stale. When doing intervals at the track, almost everyone slows down during the last few repeats, because theyre fatigued. On the treadmill, you can only slow down when the belt does. Fighting through fatigue will help you do the same in the race. Tempo runs are hard to get right. Inexperienced runners tend to go too fast or too slow. Once youve entered your target pace, the treadmill makes sure you stay at the right speed.

Speed Intervals

Try 3 x 3 minutes at about 10 seconds faster per mile than 5-K pace. (It takes the treadmill a few seconds to reach your interval speed, so start timing the three minutes after youve reached your target pace.) Run easy in between the bouts of fast running to recover. Every two weeks, add another set. Start with a 10-minute warmup, and move up to your tempo pace when your show begins. Jog during the commercials, and resume the faster pace when the show comes back on. Cool down for five minutes. The TV can be a welcome distraction from the tedium of an extended hard effort. As you improve, try maintaining your tempo pace through the commercials. Try one-minute runs up a four percent incline with two minutes of slow, flat jogging in between. Build up to 10 repeats at a six percent incline.

Sitcom Tempo Run

Hill Repeats

You can control the grade of the hill, and you dont have the stress on your quads of running down it. Instead, you can flatten the belt for a few minutes of recovery, then go right back at it. This workout gives your cardiovascular system a challenge but is easier on your legs because youre not running at a high speed.

FIVE REASONS TO LOVE THE MILL

Its the only way to do a tempo run on a cold, sleety day without cursing your existence, and risking falling and getting hurt.

Theres no need to obsess over your mile splits since the treadmill demands that you keep an even pace.

You can get your legs used to whatever hills youll face in the race, even if the area where you live is pancake flat.

No more rushing out the door to squeeze in a run while theres still daylight, or waiting for the sun to rise.

Youll have to do way less layering, which means youll spend more time running and less doing laundry.

With contributions by Adam Bean, Jen Van Allen, Sarah Lorge Butler, Leslie Goldman, Marc Bloom, Erin Strout, Jenny Everett, Yishane Lee, Matt Fitzgerald, Warren Greene, Lisa Jhung, Tish Hamilton, Liz Applegate, Jeff Galloway
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