Welcome to the world of Kendal Mint Co, a trusted partner for endurance athletes. In this blog post, we will share essential winter training tips to help you maintain your performance and stay in top shape during the colder months.
The Importance of Winter Training for Endurance Athletes
Winter training is a crucial part of an athlete's year-round training regime. It allows you to build a strong base for the upcoming competitive season. However, training in winter can be challenging due to harsh weather conditions and shorter daylight hours.
10 Essential Winter Training Tips from Kendal Mint Co®
1. Warm-up and Cool-down
It's essential to warm-up properly before training to prepare your body for the exercise ahead and to cool down afterwards to help your body recover. This is even more important during winter when temperatures are low. To optimize your workout and minimize the risk of injury, it is crucial to follow proper warm-up and cool-down routines.
Run up your stairs, use a skipping rope or work on some mobilising exercises or yoga. If you're meeting friends for a run or ride it's best not to stand around chatting before you set off. Keep moving!
2. Dress as if it's slightly Warmer & Use Layers
Dressing appropriately for winter training is key. Layer your clothing so you can adjust to changing temperatures and weather conditions during your training session.
It's a difficult balance to find, you want to stay warm enough but without sweating so much that you get a chill. As a general rule of thumb, you can dress as if it's a few degrees warmer. It might mean you're slightly cooler when you start but of course, you will warm up. Try using layers of technical fabrics, it's also a good to have zippers on the neck or even the underarm area so that you can ventilate.
3. Reward yourself
Winter training can be tough, but it's a great opportunity to build mental resilience. Embrace the challenge and remember that each training session is making you a stronger athlete.
Motivate yourself with the promise of a reward, from meeting a friend for a coffee (Socially distanced of course) or a sweet treat - Kendal Mint Cake Anyone?
It can be a good idea to plan training with a friend. When there's someone waiting there's much less chance of you making excuses!
4. Light it up!
The days draw shorter and darker so the chances are you'll be running in the dark. Wear reflective clothing, fluorescent jackets, shoes, bibs or hats. Most importantly, make sure you are #Lit.
If you aren't aiming for the full Christmas tree lights look, vehicles are less likely to see you. So don't be shy!
5. Don't let the wind catch you out
It sounds so simple but it's partly psychological and part physiological. Start your outdoor training facing the wind and finish with the wind behind you!
You can break it down further by changing directions, using different roads or paths so that you're running into the wind for 10 minutes and then running back for 5.
Exposed skin is very vulnerable to chilly winds. Products such as BodyGlide are good options but you can also opt for our Exclusive Kendal Mint Co. BUFF as a face covering but with that added versatility.
6. Be Flexible with Pace and Mileage
Winter training is often "more about maintenance miles than speed-work" and running in elevated places the air can be much warmer. Up to 20 degrees warmer if you're running trails in the Fairbanks, Alaska-based running club North (One of the most northern running clubs in the world).
If you struggle to get all of the miles in one go due to the weather, run twice a day instead. One morning and one evening for half the distance!
7. Hydration and Nutrition is Even More Important In the Winter
Hydration and nutrition play a crucial role in winter training. Did you know? Training in the cold weather can increase calorific burn up to two times, even more so in wet, cold or icy conditions.
Combine this with the fact cold weather training significantly blunts your appetite, adequately fueling your winter training can be much more difficult and can significantly impair your performance.
Just like the feeling of hunger, the urge to drink can also be dulled during cold weather conditions. Add to this, the general belief that exercising in the cold means you sweat less and you quickly forget to keep sipping from your bottle. But did you know... Although you might be sweating less, the cold air increases water loss via respiration. The body is forced to warm and humidify the air you breathe in!
Kendal Mint Co offers a range of products designed to help you stay hydrated and energised during your workouts. Our products are specifically formulated to provide the hydration and nutrition needed for optimal performance during winter training.
More about how to fuel and Hydrate during winter training in our next blog...
8. Rest and Recovery
Rest and recovery are just as important as training. Make sure to get adequate sleep and to take rest days when needed. Rest and recovery are essential for improving performance and preventing injuries. It is recommended to prioritize getting enough sleep and taking regular rest days.
How Kendal Mint Co® Can Help Enhance Your Winter Training
With a range of products designed specifically for athletes, Kendal Mint Co® can help you get the most out of your winter training. Our customers have found our products to be extremely beneficial during their winter training sessions. Incorporating Kendal Mint Co® products into your winter training regimen can help you stay energised, hydrated, and focused.
Conclusion
Winter training is challenging, but with the right strategies and the help of Kendal Mint Co® products, you can thrive during the colder months. We encourage you to continue your training and to explore our range of products designed to support you in your athletic journey.