Winter Has Come: 10 Tips to Survive & Thrive in the Winter Running Season

I'm sorry for yet another Game of Thrones reference. Really, I am, but Winter Has Come! I may live in the south now but as you know...the North Remembers. I am from Pennsylvania so I have plenty of experience beyond the wall (OK, I'll stop now). While it doesn't snow as much in Fort Worth, TX as it did in Pennsylvania, it still gets considerably cold here and we all have to take precautions to run safely during this season...you know, now that winter has come.

If you want to maintain your endurance fitness through the winter months or if you are training for a spring marathon you either have to embrace the treadmill or learn to survive and thrive while running outdoors in the winter. 

This post contains affiliate links. That means if you click on a link in the post and make a purchase I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 

RUN WITH A PARTNER

While it's a good idea to run with a partner any season of the year, it can be especially helpful in the winter months when it is dark outside. Not only is there safety in numbers, it helps with running motivation when you have a partner to join in on the fun. Yes, this is supposed to be fun. If you don't know anyone that's crazy enough to want to run when it's cold and dark, consider joining a running, training group or even an online support group to find other weirdos, just like you (and me). 

WEAR REFLECTIVE GEAR AND/OR LIGHTS AT NIGHT

The days are shorter so running is the dark may be the norm this time of year. Wear reflective gear but I suggest you take this one step farther and run with a light at night. You can never be too safe. I like these knuckle lights, they are bright and they strap right to your hands. 

LEAVE YOUR HEADPHONES AT HOME

It's important that you can hear your surroundings, especially when it is dark outside and you may not be able to see as clearly as usual. You'll want to hear if someone or something is approaching your personal space. Keep your ears open for signs of cars, dogs and possible predators, Justin Timberlake can wait until your next treadmill run. 

ALWAYS CARRY YOUR PHONE

Always carry your phone. You never know when you may need to call for help (or a ride home when you get lost. What? Just me?). Wear a running belt to carry your phone and small belongings. I like the FlipBelt.

It happens.

VARY YOUR ROUTE

It's easy to fall into a regular routine but when the run the same route at the same time every day, you could become a potential target. Challenge yourself to run a different route every day. Change the time of day that you run, or even by just 30 minutes to an hour. Be unpredictable.

CARRY ID

Carry your ID with you in case something happens or if you need to stop for a beer (wink). I have a Road ID on my running shoes in case I get separated from my belongings. I also really like the Road ID free app. Your friends and family can track you while you're out on your run and it will send notifications if you stop moving for more than five minutes. It's another layer of peace of mind for you and your loved ones and it may motivate you not to stop for a break at the donut shop.

BUNDLE UP/DRESS IN LAYERS

Cover exposed skin and dress in layers. The rule of thumb is to dress as if it's 15-20 degrees warmer than the outdoor temperature because you'll warm up as you start running. Wear synthetic (aka non cotton) clothes and socks. Cotton absorbs water and sweat and synthetic material pulls it away. It will help you stay dry and avoid chafing and blisters. Friends don't let running friends wear cotton. 

I love these gloves from Trailheads. The mittens flip back and tuck into the back of the glove for when you get too warm during your run. I'd show you a picture of mine, but they are covered in snot and spit (gross). These are by-far my favorite running gloves for cold weather.

WARM UP INDOORS

When it's cold outside, do your warm up inside to get the blood flowing, loosen up tight muscles and joints. I recommend a dynamic warm up like this one indoors before you hit the road. 

BUILD MENTAL TOUGHNESS

Use it or lose it. Flex your mental toughness muscle. If we only run in perfect conditions we won't have a lot of opportunities to run. Besides, once you get out there it is not usually as bad as you built it up in your mind. You can do hard things. Every chance you get to prove to yourself that you can, you grow a little stronger

USE COMMON SENSE

My husband likes to say that common sense is wildly uncommon, but use common sense when running outdoors in the winter. If there is extreme weather take your run indoors or take the day off. Don't risk your safety or health for a run. 

It can be a little harder to get motivated to run when it's cold and dark outside, but with a little planning and an extra layer of mental toughness we can get out there and survive and thrive this winter running season. 

Like this post? Consider sharing with your friends and family.

Tweet

Coach Lea

How to Fit Strength Training into Marathon Training

There's a difference between knowing what you're supposed to do and actually doing it. You know that strength training is important for runners but how do you find the time to fit strength training into your marathon training plan? How can you fit in all the miles, strength training, your family, your job, your responsibilities and (assuming you still have one outside all of that)... your life. 

WHY STRENGTH TRAINING IS IMPORTANT FOR RUNNERS

Before we get into the how let's first go over the why. Why is strength training important for runners? When we run, our bodies move through the sagittal plane (forward and backward motion). If you only run, then you are not building lateral strength in the frontal plane or rotational strength in the transverse plane. Developing strength in all planes of motion helps you avoid injury to become a stronger, well-rounded athlete. 

When you don't build strength outside of running you will develop muscle imbalances. This means that the strong muscles take over for weaker muscles that aren't developed enough and causes all kinds of alignment and recruitment problems. Common running injuries like hip pain, IT band syndrome and runner's knee are caused by weak or underdeveloped muscles. Injuries occur when there is an imbalance in strength. Hamstrings can get injured if weaker than the quadriceps. Muscle weakness at the hip can cause knee injuries. The muscle stabilizes the joints, so weak muscles lead to joint injuries. 

How to fit strength training into marathon training. Save to Pinterest for later.

GET YOUR PRIORITIES STRAIGHT

While strength training is important, if you are training to run a marathon, you better get your miles in or else you will be in for a world of hurt on race day. If running a marathon is your goal then running should be your first priority. You can't skimp on the training miles in order to spend hours in the gym. You can't skip your long run in order to strength train and you shouldn't attempt to put in a weight lifting session right after a hard run. So how do you make it all work? 

FOCUS ON WHAT'S IMPORTANT

Strength training for body builders or power lifters is very different than strength training for runners. Runners need to focus on developing hip/glutes/core strength that includes rotational and lateral movements.

Runners will also do well to develop unilateral strength, which means you work one side at a time, like single leg deadlifts and lunges. When you run you are repeatedly balancing on one leg at a time, so building single leg and hip strength can immensely benefit your running.

Don't waste a lot of time doing bench presses and bicep curls because these exercises won't help improve your running like a pushup, squat or deadlift will. Focus on compound exercises that targets the hips/core and hamstrings to build runner-specific strength.

Don't underestimate the importance of upper body strength for runners because strong arms, shoulders and back power your stride and helps you maintain a good running form over long distances.

BE EFFICIENT

You know what you need to focus on, now you need to do it efficiently because you have a lot of miles to run and not a lot of time. Structure your workouts for the most benefit in the shortest period of time. Bodybuilders schedule long rest periods in between their sets because this is optimal for hypertrophy (bigger muscle size), but we are not trying to build giant muscles. Cut out the rest periods for a more efficient workout.

Runners can get their strength training in the shortest amount of time by structuring exercises in an interval format. Move from one exercise to the next with little to no rest between exercises. For example you may do a set of single leg deadlifts on each leg, a set of pushups, a set of lunges on each leg then a straight arm plank to side plank on each side. Do 8-12 reps of each exercise one after another without rest and then repeat the circuit two more times. In the end you will have completed 3 sets of 8-12 reps of each exercise without wasting any time staring at the clock between sets. A workout like this won't take much time at all. You could schedule it after an easy run or on an off running day. 

Try this five minute hip strengthening workout before you hit the road for your next run or do it in the morning when you roll out of bed. 

FORGET ALL-OR-NOTHING

 A little bit of strength training is always better than none. You don't need to spend an hour in the gym four to five times a week to see the benefits of strength training. Who has time for that? If you can get 10 minutes in every day, that is better than nothing, especially when you are just starting. I work to get at least two 30 minute full-body strength training sessions in a week with shorter 5-10 minute flexibility, balance, or activation exercises to supplement throughout the week. This is enough to see the benefits of strength training. 

TIPS FOR FITTING IT ALL IN

1. Schedule your running days first. Get the miles in for your marathon training.
2. Take at least one full rest day from running and strength training every week.
3. Don't schedule hard effort runs and heavy strength training on the same day.
4. Don't schedule running & strength training on the same day if it will total more than an hour and a half. After that amount of time your training sessions will suffer and the potential for injury is higher than the benefit. 
5. Don't schedule a hard strength training session the day before your long run.

EXAMPLE SCHEDULE WITH RUNNING & STRENGTH TRAINING

MONDAY HIPS + RUN
TUESDAY 30 MINUTE STRENGTH TRAINING
WEDNESDAY INTERVAL OR HILL RUN
THURSDAY 30 MINUTE STRENGTH TRAINING (+ EASY RUN LESS THAN 30 MINUTES IF DESIRED)
FRIDAY HIPS + RUN
SATURDAY LONG RUN
SUNDAY REST DAY/RECOVER WALK

Runners who strength train are stronger, faster, more well-rounded athletes that are less-prone to injury. What's not to love about that? 

Like this post? It helps me when you share with your friends and followers. 

Tweet

COACH LEA

Five Simple Steps to Eat Like an Athlete & Healthy Grocery List Download

It's the new year and the media is inundated with healthy living hacks and tricks. My social media feed is flooded with people trying 30 day nutrition challenges and starting new diets. If you are an athlete, you can safely ignore 99% of this noise. Most diets, nutrition and weight loss challenges are nothing but a distraction for athletes. If you want to get back on track after the holidays, the sane and sustainable way is to simply return to the basics. If you want a new year challenge, challenge yourself to ignore all extreme diet and exercise protocols and follow these five steps to eat like an athlete.

What do you need to eat in order to look, feel and perform your best?

Five simples steps to eat like an athlete

1. FOCUS ON WHOLE FOODS

Balance comes naturally when we focus on consuming mostly whole, minimally-processed foods from nature. One easy way to shop for whole foods is to limit foods that are in a box or package. When choosing packaged foods look for short ingredient lists that you can pronounce. Stick mostly to the meats, fish, fruits, vegetables, nuts and seeds. Whole foods gives us the energy we need to perform our best while providing necessary nutrients.

2. HEALTHY, WHOLE, NATURAL CARBOHYDRATES ARE AN ATHLETE'S BEST FRIEND

While it may be a popular trend to go low-carb, it simply isn't necessary or optimal for athletes. Carbohydrates are our body's preferred energy source. The key is to eat quality carbohydrates and time them around our workouts. Plan whole food carbohydrates before and after your workouts for best results. How to cut carbs without cutting your sanity.

3. EAT YOUR PROTEIN

We need protein to build and repair muscle and it helps us maintain lean muscle during weight loss. Protein helps us feel full for longer after we eat and our bodies actually burn more calories to process protein than carbs or fats.

The National Academy of Sports Medicine recommends 0.4 grams of protein per pound of bodyweight for the average, sedentary person, but we're not sedentary or average, right? For athletes the protein requirements go up. For strength athletes the recommendation is .5 to.8 grams per pound of bodyweight and for endurance athletes (runners, that's you) it's .5 to .6 g/lb.

Challenge: For one day add up all the protein grams in the foods you eat. Are you getting the recommended amount according to your bodyweight? If you weigh 150 lbs, you should aim for at least 75 grams of protein a day. How does your diet measure up?

You can read more about getting more protein in your diet in this blog post from last year.

4. EAT THE RAINBOW

Red, orange, yellow, green, blue, purple. Can you get in all the colors in your fruits and vegetables? Vegetables are high in fiber and nutrients and generally lower in calories. They help get your digestive system healthy and um...moving. They help you feel full and are virtually impossible to overeat. Think outside the box about what fruits and vegetables you can try. Next time you're at the grocery store try to pick at least one fruit/vegetable from every color in the rainbow. There's a challenge I can get behind. Here are 10 easy ways to add more vegetables in your diet.

Red: Red peppers, apples, strawberries, tomatoes, cherries, red grapes, raspberries

Orange: Orange peppers, oranges, pumpkin, carrots, sweet potato, mango, peaches

Yellow: yellow peppers, yellow squash, bananas, pineapples

Green: Spinach, cucumbers, peppers, asparagus, celery, green beans, avocado

Blue: Blueberries, grapes

Purple: Eggplant, cabbage, plums, beets, purple squash

Eat the rainbow

5. LIMIT ADDED SUGAR

While we could all probably stand to reduce our sugar intake, athletes don't need to worry much about natural sugars, those found in fruits and dairy. I suggest limiting your added sugar intake to about 25 grams per day. For one day, count the sugar grams listed on the back of the packages. Even if you don't usually eat traditional sweets like chocolate, cookies and cake, sugar is lurking in everything from ketchup, salad dressing, soups, granola and pasta sauces. If you don't pay attention it can add up quickly.

When counting daily sugar grams if it is a natural sugar found in fruit and dairy, you don't have to count it. As athletes our bodies need some natural sugars to perform our best.

Some foods have a combination of natural and added sugars. You can tell the difference because you won't see natural sugars on the ingredient list. When you see some of these sugars on the ingredient list, you know they are added sugars: cane crystals, corn syrup, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, molasses, syrup. Tricky, huh? 

If you drink milk, then the sugar content listed on the label is natural sugars. If you drink chocolate milk, then the sugar listed on the label would be a combination of natural and added sugars (you can tell because the added sugars are listed in the ingredient list). If you eat plain yogurt, the sugar content listed on the label is natural sugars, if you eat flavored yogurt, the sugar content is a combination of natural and added sugars. Flavored yogurt is notorious for having a lot of added sugar. (Sometimes as much as a cup of ice-cream!) Try plain Greek yogurt and cut up berries or fruits for flavor. 

Add up the sugars you eat in one day and see where you land. Are you consuming 25 grams or less? You don't need to count the sugars in the fruit and dairy that you eat. How did you do? I wrote a few blog posts on the sugar if you want to dive a little deeper: 25 grams of added sugar per day, and a rant on sugar. 

HEALTHY GROCERY LIST FOR ATHLETES

Healthy grocery list for runners. save to Pinterest for later

download the free printable PDF healthy grocery list for runners. Save to Pinterest for later.

If you are tired of nutrition challenges that don't provide long-term results, join me in my 12 month nutrition habits program for sane and sustainable results. If you know what to do but haven't been able to stay on track or if you are confused about what changes to make for the biggest results, this is the program for you. The first month is 75% off to try. Put the quick-fix mentality behind you and make lasting changes once and for all. See if you are a good fit. 

Like this post? It helps me when you share with your friends and followers. 

Tweet

Coach Lea

SPICE UP YOUR RUNNING PLAYLIST WITH THESE ALTERNATIVE ROCK SONGS (YOU PROBABLY NEVER HEARD)

The three Rs: Running, Writing and Rock music. They are my life's passions. If I can run, write and listen to music, I'm in my happy place. 

I grew up on '90s alternative rock music so it holds a special place in my heart. I heard Smashing Pumpkins on the classic rock station and realized that I am old now. That age thing doesn't keep me from the music I love or going to the concerts of my favorite artists, I just usually wake up the next day in worse shape than after a half marathon. 

Today I wanted to give you some ideas of alternative rock songs to spice up your running playlist. They may not be new songs, but some of them may be new to you. Sprinkle of these in and see if the beats push you across the finish line a little bit faster. 

I resisted the urge to make this an all-Jack-White-all-the-time playlist, which is often the playlist in my ears. Check out these ten alternative rock songs to spice up your running playlist. Do you know these songs? These artists? They are among my favorites for running and for life. 

10 alternative rock songs to spice up your running playlist. Save to pinterest for later.

I added my song selections to a Spotify playlist so you can check them out for yourself. Do you have any suggestions of songs for my playlist? Will you add any of these to your running playlist? Anyone else out there a Jack White fanatic like me?

Like this post? Consider sharing with your friends and followers. 

Tweet

OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN

I feel kind of bad for the guy who originally coined the phrase 'Couch to 5K.' I'm sure it's a running coach somewhere that is not raking the big bucks because he coined the most popular phrase used in every 5K marketing plan in every running store, training facility and online coaching site in the world. I am pretty sure this guy isn't getting royalties every time someone uses the phrase 'couch to 5K' or else he's filthy rich and I probably owe him a few bucks. 

I have a couch to 5K training plan but I don't like to call it that. It's my 'Off your ass to running fast' 5K training plan, because it's not your typical couch to 5K.

12 Week 5K training plan. Save to Pinterest for later.

WHY IT'S DIFFERENT!

Couch to 5K plans typically rely on time, not mileage and make the assumption that once you can run 31 minutes, you can run 3.1 miles. However, if you run slower than a 10 minute mile (which new runners often do) then even after completing the training, you may not have built up to a 5K. I solve this issue by incorporating both time and mileage. We have a daily total mileage goal which is achieved by repeating run/walk intervals for time. You'll see what I mean in a minute. 

Each week you will run two or three times a week. Starting with two runs and progressing as you build your mileage base.

During the workout you will alternate between the running and walking intervals for the specified distance. For example for the first week you will run for one minute, then walk for two minutes, then run again for one minute. Keep repeating the run/walk intervals until you reach the specified distance of one mile. If you are in the middle of an interval once you reach your mileage goal, then the choice is yours on how to continue depending on how you feel.

You could either stop the current interval once you hit the mileage goal (for example you may be 45 seconds into a two minute interval when you hit the two mile mark) or you could choose to complete the final interval and go over your mileage goal. I leave this up to you to play by ear, depending on how you feel during the run.

I also incorporate strength training into my training plan, because the healthiest, strongest, fastest runners do at least some runner-specific strength training. I want to help you get across the finish line in record time without any injuries. You don't need to join a gym or spend a lot of money on weights. Most of the exercises can be done with only your bodyweight. 

COACH LEA'S SUCCESS TIPS:

Always warm up before every run. Try this dynamic warm up and/or these five minute hip exercises before you hit the road. Don't skip it. If you don't have time to warm up, then I'd prefer you cut your run 10 minutes short. Yes, it's that important.

Start out running slow. Go slower than you think you need to. A big mistake new runners make is that they start out to fast and are gassed out before they ever had a chance. Go slower than you think you need. When it feels hard, slow down even more. We can work on speed later, this program is intended to build your endurance. Once you graduate, we can work on a speed program, but for now, don't worry about it. 

Take at least two full rest days a week and listen to your body. Take more rest if needed. Rest and recovery is as important as the training, it is all part of the plan. Try to get 7-8 hours of sleep a night. Better sleep quality equals better recovery and better performance. It's important.

You can take a leisurely walk, foam roll, or stretch on your rest days. Walking on off days is a great way to build endurance and train "time of your feet."

Do two full body strength training session a week on non-running days. Try this workout, this workout or this workout or explore the site for more ideas.

Starting with week six replace one run a week with hill repeats. You can learn more about running hills in this blog post. Hills will help you build strength and make those flat runs feel oh so easy! Take a rest day after hill day. 

Nutrition is important for performance. Check out this post on nutrition for runners. If you are training for a 5K, it's a good idea to start fueling like a runner. 

Taper during week 12. This means rest more than usual! Your only hard workout should be your goal 5K race of 3.1 miles.

TOOLS

Always run in running-specific shoes. Running in your old gym shoes can lead to injuries. Pro Tips on how to buy the best running shoes for you. 

You'll need a way to measure both time intervals and miles.

Download the printable PDF 12 week 5k training plan and tracker. Save to Pinterest for later.

I have given you all the tools you need to complete this on your own. Do you want some additional accountability and help during your training? With online run coaching, I can help you through the whole process.

Want even more personalized service? I can write you a unique training plan built to your own needs, goals, and abilities. All personalized training plans are dynamic, which means they change and adapt as you do. Learn more about personalized running coaching to run your first and fastest race distance. 

Questions? I'd love to help.

Like this post? Consider sharing with your friends and followers. 

Coach Lea