Winter workouts stifle blues, keep muscles fit for spring - Marine Corps Off Duty | health, fitness, gear, gadgets, sports, travel - Marine Corps Times

Winter workouts stifle blues, keep muscles fit for spring

When the thermometer drops, it’s easy to put your training on hold for a few months, but your body will thank you if you head out into the fresh air to work on a strong fitness base for spring.

“Winter running is one of the most enjoyable and serene experiences for the senses,” says Air Force Lt. Col. Mark Cucuzzella, coach and captain of the Air Force marathon team. “On some days you may be one of the few outside, and there is a mystical silence to enjoy.”

Running is also a good way to beat the winter blues.

“Exercise is an excellent way to elevate your mood and avoid the possibility of seasonal affective disorder,” says Army physician Dr. Gregory McCain. “Typically, in winter months, athletes lose some hard-earned conditioning.” By staying in shape through the winter months, troops can more readily achieve long-term health and fitness goals.

Armed with knowledge and the right gear, your workout regimen can keep you energized and in shape through the cold, dark months of winter. Some advice from the experts:

Set realistic goals

Winter isn’t the time to attempt to shave minutes off your 5K or triple your mileage, Cucuzzella says. Look at cold-weather runs as a time to build aerobic capacity, to work on imbalances as well as joint mobility and stability issues, which can lead to injury, and to recover from a fall racing season, “all with the goal of injury-free running and improving performance in the spring.”

Acclimatize

Much as athletes need to acclimatize to hot-weather exercise, a gradual seasonal transition to cold-weather running is optimal.

“I’ve found that a progressive running program from the 70s, to 60s, to 50s, and 40s and below is the best way to not shock your system,” says Stew Smith, former Navy SEAL, personal trainer and fitness author. “For the best results, let your system adjust naturally.”

If acclimatization isn’t possible, be sure to pace yourself.

“Do not expect to go from running in 70-degree weather one day and being able to enjoy a 30-degree workout the next,” says Smith, who also recommends working out midday.

Plan your run — run your plan

Black ice and slush-filled sidewalks add to the challenges of winter running, so Smith likes to hit the trails.

“In the winter, it’s fun to throw on a pack and do more rucking on trails, or stash the packs and run,” he says. “But truthfully, when the ground is hard, frozen, and icy, I head indoors and hit the treadmill.”

Let someone know where you’re going, stick to your route, carry a phone, take an extra layer, and pack an extra snack in case you’re out longer than planned.

Start chilly

Dress for what will be comfortable about 10 minutes into your workout, once you’ve warmed up. To take the edge off the beginning of a run, throw your clothes in the dryer for a few minutes before heading out the door.

Speed up your warm-up

Do walking toe touches — keeping your kicking leg straight and touching your outstretched hand with your toes — and butt kickers — raising your heels to your butt with each step — to warm up cold muscles quickly, Smith advises.

Head into the wind

Pay attention to wind chill and minimize exposed skin with a wind block.

Air Force Maj. Michael Mills ran the Antarctica Marathon in 2007 and said the temperature was manageable, but the wind chill added a challenge.

“The wind picked up a bit over the ridge line near Artigas and was measured at 41 mph,” Mills says. “The wind was definitely the hardest part of the race.”

If possible, start your route running into the wind. This dries excess sweat at the outset of your workout, allowing you to exercise in relative comfort and make it home before the shivers strike.

Think safety

It gets dark earlier in winter, so think about being visible. Sunglasses can protect you from snow glare and even blowing rain or sleet, and traction devices such as Yaktrax, which fasten around your shoes, can keep you upright on icy sidewalks and trails. You can even put screws in your shoes for a quick, inexpensive solution.

Fuel to stay warm

Despite the cold, you still sweat, and the winter air actually draws more moisture away from your body than usual, so if your run is longer than an hour, you may need to carry water.

Proper hydration and adequate caloric intake remain key aspects of a good run, McCain says. It’s smart to stash an energy bar, nuts or chocolate in your jacket pocket. If a slip or fall keeps you outside longer than expected, extra calories will help you stay warm.

Once you get home, warm up some chocolate milk — protein and warmth in one cup.

Know the warning signs

Keep in mind the signs for hypothermia (severe shivering, reduced coordination, slurred speech and fatigue) and frostbite (a bit of hard, pale skin that is cold to the touch) and seek immediate medical attention if needed.

Take spare clothes

Change into dry clothes after your run. Don’t stand around in the parking lot. You’ll get cold. You’ll be miserable. You’ll get hypothermia.