Cold weather workouts for runners

4 tips for runners during the winter months

have been privileged to work with many runners, competitive and non-competitive. During this time I have noticed some trends. Most runners strive for that endorphin buzz they get from a good run. They can’t wait to get outside or on track to rack up their weekly miles. I commend them for having such a passion for their respective sport, but in the process, they often forget about some key things that will help reduce pain and injury and increase their running performance.

Here are four things that I feel every runner must do to optimize their performance.

Get on that foam roll

To improve recovery and reduce the risk of injury, self-massage with a foam roller can do wonders. As we put stress on our body our muscles and fascia tissue build up adhesions or “knots” in the muscle.

This can be the main cause of pain and muscle dysfunction. Using a foam roller or other massage techniques will help restore the body to an optimal level of function and performance by resetting the soft tissue proprioceptive mechanisms.

Foam rolling can help improve blood flow and provide temporary relief from pain, but cannot cure it. When foam rolling, your brain sends a signal to the massaged muscle telling it to relax and allow for more freedom of motion. I recommend using your foam roller before stretching and mobility work. It can also be a useful cool-down method.

Improve your hip mobility

Lack of hip mobility is a very common problem in runners and non-runners, as well. About 90 percent of my clientele has this issue when I take them through a functional movement screen — a screening process that helps provide a base of movement and asymmetries in the body.

Lack of hip mobility is the main cause of lower back pain, knee pain, and can drastically decrease your running stride.

Split Squat 1

Split Squat 2

Lateral Squat 1

Lateral squat 2

Rotational squats 1

Rotational squats 2

Not only do you need to static stretch your hip flexors and hamstrings to alleviate this problem, but you must also perform some simple mobility exercises in three different planes of motion. I use two different types of movements with all of my clients, tri-planar squats and tri-planar lunges. I always start with squats and then advance to lunges as a mobility warm-up. Split squats, lateral squats, and rotational squats are the 3 exercises that I use.

Split squats

Split squats are an in place precursor to a lunge and develop sagittal plane mobility. Think of a normal squat except one leg is behind you, and the other is in front. Watch posture and alignment, and knee and toe positions. 10 reps each leg. Keep hands behind head, shoulders back.

Lateral squats (side-to-side)

Similar to split squat only side-to-side with legs wide making a triangle shape. Watch feet and knees and heels. Keep them straight ahead and flat on the ground. 10 reps each way. Hands-on hips or reach in front of your body as you squat.

Rotational squats

Lift the leg and turn at a 45-degree angle. Keep knees and toes straight ahead. Squat towards the leg that you rotated at a 45-degree angle while keeping the other leg straight. Perform 10 reps each way.

Eat more protein and healthy fat, enough carbohydrates

One common myth I see with the endurance athlete world is that they think they need lots of carbohydrates before a run or a race.

The human body only needs so many carbohydrates before they will spill over and turn into body fat. Protein is the body’s nutrient for rebuilding the muscles that are broken down after a long run.

Healthy fats are the body’s healing nutrients and help reduce inflammation. Make sure that you are eating ample Omega-3 fats (fish oil helps), and eating healthy protein and fats at each meal and snack. These critical nutrients will be helpful in the off-season as you increase strength training sessions.

The majority of your carbohydrates should come from fruits and veggies, potatoes, oatmeal, and sprouted bread.

Beef up the strength training

Runner’s need to focus on increasing strength and power in their legs to reduce injury and improve performance, more than most athletes. You don’t have to perform a ton of leg exercises that will make you sore and hinder your next running performance. I have a lot of my runner’s perform about 20-30 minutes of strength and power training for their legs two to three times a week. Focus more on various squats, lunges, deadlifts, and low impact plyometrics. Top it off with some core exercises, and upper body pushes and pulls, such as dumbbells bench presses, push-ups,

Justin Grinnell is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.