by Anne Riddle

It’s here again–Daylight Savings Time signals the end of the leisurely after-work runs and the start of the cold, dark, and often wet workouts of the winter months. Maybe you’re looking forward to the repose of winter after completing a big fall marathon, or perhaps your legs are just a little beat up by too many races. Winter can be a great time to relax indoors with a bowl of popcorn in front of a cozy fire and a video. After all, you’ve worked hard all summer and fall, sweating on the track or logging mile upon uphill mile on the trails. If you’re not careful, however, too much holiday indulgence can quickly wipe out the gains you’ve made during the preceding months. Where is that fine line between recovery and lethargy, and how can you use the winter months to set yourself up for a good spring racing season?

Most serious runners have at least heard of, if not practiced, the concept of periodization, developed by the legendary coach Arthur Lydiard. Lydiard suggested that runners should have distinct periods of base training, sharpening/peaking, and competition. Since autumn is typically a period of heavy racing, be it high school or college cross-country, marathons, or shorter road or trail events, winter is an ideal time to recover and to begin to build the foundation for a solid spring. I think of the purpose winter serves in the natural world – time for animals to slow down and even hibernate, time for plants to go dormant, nourishing the root systems that will feed spring’s blooms. Chances are I won’t be setting PRs in December or January, but I am laying the foundation. So how does one achieve that balance between rest and rebuilding, between dormancy and action? I believe that being a runner is a lifelong, year-round way of being, not something one becomes during “the season.” Even if I’m not in the midst of peak training weeks, I always view myself as an athlete and try to train, eat, and sleep accordingly. At the same time I realize that there are sacrifices that come with being a runner. In the middle of a heavy training period, there may be times that running takes priority over the other demands of life. Household chores, volunteer projects, social activities, even work and family occasionally take a back seat to a runner’s training plan. Winter is a time to reexamine priorities. During this time of recovery and nourishment of the body and soul, there may be days that a run is skipped in favor of baking cookies with the kids, having lunch with a friend, tackling a work or household project that has spent too much time on the back burner.

So for me, the bottom line for winter training is to practice consistency with flexibility. Go with the flow that life brings, and don’t fight the surprise snowstorms, holiday activities, or other unexpected obstacles to training. An occasional rest day will help you to stay balanced in life and also prevent burnout when the serious training does come in the spring. Other tips for winter: Set a goal. An early spring race is an excellent way to test your fitness and to stay motivated when the wind is howling and your instincts are telling you to stay inside. Invest in a headlamp, reflective vest, and plenty of cold weather gear, so that you have no easy excuses. Don’t be afraid to cross-train. Swimming, pool running, and exercise machines can be a welcome change of pace. These activities will work different muscle groups, giving some of those nagging injuries a chance to heal while maintaining cardiovascular fitness. If you live in a snowy climate, use the weather to your advantage by cross-country skiing or snowshoeing.

Winter brings challenges to training, but it doesn’t have to negate the gains you’ve made during the fall. Slow down, be flexible, but don’t halt. You’ll be all the more ready when spring finally rolls around.

Anne Riddle is a college counselor, mom, and ultrarunner. She has represented the U.S. at four 100K World Cup Competitions. Riddle can be reached at anneriddle@hotmail.com.