Getting Wintered
It’s only just beginning.
The Cold. The Rain. The ever-more-regular Storms which the Met Office insists on naming after an elderly family member to try and soften the blow…
Unfortunately, such rhetoric has absolutely no bearing on the reality facing us in the coming months: it’s bitter, it’s windy, it’s wet, and it’s only going to get worse.
No point sugar-coating a turd. We live in England, so we might as well just be stark about it,
At first glance, this could seem like a disadvantage - but there is a different approach where the grim situation outside can work in your favour; serving to mould a more resilient self, both mentally and physically…
With first-hand experience of the positive impacts winter training has on mental and physical wellbeing, as well as the benefits to be had on the performance front, I thought I would share a few thoughts on the unique opportunity we have over the colder months…
WHAT IS ‘GETTING WINTERED’?
Ever thought of going for a Sunday Walk or Long Run, taken one look outside, and subsequently opted for a brew and MOTD as a substitute?
Getting Wintered involves the opposite: accepting the challenge.
Not allowing the weather get in the way of taking another step towards the goal. Exposing yourself to the elements (steady, now…), while continuing to chip away at the boxes that need to be ticked on the weekly in your endeavours - be that working towards a race, or just simply efforts to improve your health.
Getting Wintered means discipline over motivation - drilling a mindset where you get what needs to be done, done. It’s harnessing an intrinsic drive to achieve a goal, and using that to batter down any external factors that pose a threat to your process.
The benefits of doing so, even for those in the absence of a specific goal, are many - something I will explore a bit later.
‘TIS THE SEASON
The majority of Big Running Events in the UK take place between February & May: London, Brighton, and the pinnacle of the race calendar, the Tunbridge Wells Half Marathon (cue inevitable moan about Spring Hill).
Which means training will take place December through March; an inevitability that preparations are going to be undertaken in the crappy weather. Therefore, as much as you may not want to hear it, if you have something booked and want to get your money’s worth (ie, actually put some effort in), then you’ve just got to suck it up.
In which case, read on for how to approach training in Winter.
BUT, even if you are not booked in for a specific event, this is still a read for you. Chances are, if you are reading this, then you take an active interest in your health and fitness - and are hence impartial to regular walks, and maybe even the occasional run with the sole intention of boosting overall health and wellbeing.
Now more than ever, during the Bleakest of the Bleak, it’s important to do everything you can to help mood - with Seasonal Affective Disorder (SADs) kicking about left right centre, exercising outdoors on the regular will stave off the effects of shorter days and dingy weather.
As with anything, the more you have to graft on the input, the more you will get on the output; the harder it gets to go for that morning walk before work, or to lace up and crack on with a running session, the greater the reward will be in terms of overall impact on your mind and body.
So to cut it short, this applies to everyone (not just runners)!
WHY PUT YOURSELF THROUGH IT?
On paper, I am encouraging you to get outside when outside is at its most unappealing.
Why?
From a physiological point of view, exercising in cold weather forces your heart and lungs to work that little bit harder due to narrowing of blood vessels to offset the temperature - which, when done on a regular basis, improves aerobic function in the long term (VO2Max up 34% & running speed up 29%).
In Layman’s, training in the cold can have a hugely positive effect on endurance.
Furthermore, making an effort to get out and exercise in winter helps to boost immune function; working overtime in order to stave off the effects of the cold. With so many bugs, not least the dreaded C-word, kicking about at the moment, it will be doing you favours that stretch far beyond the realms of fitness.
And that’s just the physical…
As previously mentioned, the psychological benefits of exercise are more important than ever when the weather takes a dive and the days get darker. The dreamy combo of light exposure and endorphins can help battle the winter blues; while the former serving to improve sleep quality as well.
Because everyone is a grumpy prick when they haven’t slept well…
PREARING FOR WINTER TRAINING
Hopefully by now I have convinced you to get on the Wintered Wagon - so let’s move on to the ‘how’.
Luckily, running is inherently low maintenance - most of the year, it is simply a question of getting yourself a decent pair of trainers to run in. I can’t stress the importance of getting some quality kicks when it comes to running; more often than not, the injuries I see as a coach are down to tired/old/inappropriate footwear being used.
One of the things in life you can’t really skimp on quality without leaving yourself up shit creek - so I recommend you get yourself down to your nearest running shop pronto to save yourself a job in returning a dodgy pair on a dodgy pair from SportsDirect (shoutout Dave @ Running Hub in TW - a must-do for anyone looking for expert, specific advise on your needs on the foot front).
However, in winter there are some essentials that will help you maximise your training.
My Old Man used to drum the importance of a quality waterproof from a young age - turns out the Boss was spot on. Get your hands on something that will keep you warm and dry when the weather gets nasty, and one that is also comfortable to run in.
Having been caught short on more than one occasion, only to return home resembling my man Ryan in that Notebook scene, you don’t want to serve yourself up on a plate for the Great British Rain. It will eat you up and spit you out with a side of the sniffles, if not worse…
G2E - my trusty TCA jacket staving off a Scottish Storm…
I would say those are the only two absolute essentials of Wintering on the equipment side of the island - if you are looking to ramp up distances in excess of 90mins running/walking, add a waterproof day-sack/running vest to help carry layers, fluids and your chosen source of sugar for a wee pick-me-up midway through.
FINAL WORD: EMBRACING THE ELEMENTS
Call me psychotic, but I live and breathe training in Winter. And I know I am not alone.
There’s a hell of a lot to be said for growing a pair of grapes and getting up and at it when Mother Nature’s feeling cranky. One of my Athletes said that she looked out the window the other weekend, saw the weather outside and spent a good hour or so debating whether it was worth it. Lo and behold, she got out the front door and smashed out a long run facing the torrential rain & howling wind - and concluded that she’d never felt more alive!
Getting Wintered is an absolute beast when looking to build both mental and physical resilience - more so than any other form of training.
Embrace the Elements, and you’ll find yourself ready and waiting for any challenge that comes your way.
Trust me…
And if you need that extra kick of motivation over the winter months, come and join my friend & colleague’s Facebook group full of likeminded individuals seeking the uncomfortable - follow the link below to have a gander.
https://m.facebook.com/groups/909032626972296/?ref=share
