Even in the depth of winter when you’re stuck inside, you can improve your running.
It’s all too common for runners in the winter. Inadvertently you head out and feel on top of the world, stress melting away, when all of a sudden you hit a spot of ice and down you go. Now you’ve got a bloody hand, a hole in your favorite tights, and worst of all, a bruised ego.
While there are tools to make winter running less risky (yak trax, hand warmers, cold gear), sometimes it’s just safer to prevent running injury by training indoors. And, if you’re like me, it is just too cold.
If you don’t have access to a treadmill and haven’t joined the Peloton craze, these winter months can seem to really drag on. Moreover, there are many ways to improve your running without actually running. Here are a few things that you can do in the comfort of your own home.
RUNNING FORM
Now is a great time to work on your running form. By incorporating running drills you can help make your form more efficient and get your heart rate up at the same time. There are many form drills out there but a few of my favorites are as follows:
HIP STRENGTH
One thing that plagues a lot of runners is weakness in the hips. This can contribute to many injuries from the ankle up the chain to the low back. So grab a band (easily found on Amazon) and start sidestepping! These can also help you when you do head out to step laterally to avoid that ice.
Focus on exercises that challenge your single leg stance and your glutes (notice a theme here?).
IMPROVE YOUR BALANCE
Here is a great exercise that not only challenges your posterior chain (glutes and hamstrings) but also your single leg stance. Running requires single leg stability as well as a strong posterior chain to propel you forward. If you are having difficulty with these initially, then grab a chair to help give you some stability. If they are easy, grab a weight in your opposite hand and bring it down towards your foot on your standing leg.
RESIST TRUNK TWIST
Everyone loves planks! **sarcasm** Honestly though, these simple yet super effective exercises will target your obliques and glutes in order to prevent excessive trunk rotation when you are running. These can be made easier by doing them from a bent knee or harder by lifting your top leg. Try working your way up to hold them for 30 seconds and repeat 3-5 times on each side.
GET STRONGER,STILL
Again, an exercise that challenges your single leg stance and your glutes (notice a theme here?). In addition to strengthening your standing leg, these provide a good hip flexor stretch to the opposite side. Make these easier by using a chair as some upper body support or harder by adding weight opposite of your standing leg.
In Summary…
Give these a try the next time you’re stuck indoors or during your next Zoom meeting. Just remember to turn your camera off! Working on your form and strength now will help you when those races eventually come back on the calendar!
If you have any issues with your running training, please don’t hesitate to reach out to Rebecca by phone or email.
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