courir par temps froid

Four tips for a balanced winter training plan

With apparel and gear designed for running in cool weather, a well-balanced diet and appropriate hydration, you can follow a winter training plan tailored to your abilities and meet even the most challenging of goals. After your annual break (which often takes place in the month of December) you should take up running gradually in order to effectively improve your endurance and maximise pleasure and comfort despite the chills of winter.


1. Plan your winter training based on your goals

Why run in the winter?
There are many reasons for running – losing weight, improving your physique, calculating your HRmax (maximum heart rate) and preparing for a snow-filled holiday are but a few of the goals you might have. Whether you are a running novice or the most seasoned pro, each of these goals will help you better plan your training programme. Your Kalenji coaches would like to suggest a winter training programme based on your motivations and possibilities.


2. Follow three key principals: warming up, stretching and rest periods

These are the three key features which will help you succeed in training throughout the cold winter months. Before every session, warm up your muscles in a sheltered place or at your home. Warming up helps to maintain your body temperature, heat up your muscles and loosen up your joints. 

For a better recovery and muscle regeneration:

Before, during and after each outing, don't forget to stretch and loosen up your lower body.

Recovery and rest are essential for making progress!

Rest periods are just as important as your runs. They allow your body to assimilate the effort you have made during your training sessions. Make sure to include them as part of your physical preparation, as they are one of the key elements in making progress as a runner. 


3. Keep a steady pace to make progress in the winter

In cold weather, your cardiac and muscle systems don't gain anything from piling on the miles! In running, good physical preparation is gradual and aims to prepare you for more intense phases. The most important thing is to improve your endurance and physical condition in regular, good-quality sessions at short distances (no more than 1 hour per session).

• Several short sessions will actively prepare you to take on longer runs. Most of all, run for pleasure and vary your exercise based on your abilities and desires.

How can I figure out what kind of shape I'm in and the pace I should run at?

The best way to determine this is to always listen to your body. Before you start running, you should feel well physically. When training, you shouldn't go beyond a general level of fatigue.
Your session will be more productive if you don't come home exhausted. Fatigue is normal after exercise, but it should disappear after a good night's sleep. If not, you've been running beyond your abilities
and should tone things down significantly in your next session.

REMEMBER: Even the best-suited or researched training programme will only be effective if you listen to the warnings your body gives you.


4. Do core strength and strength training exercises

Progress will include improvements in core strength, strength training, balance, and injury prevention. Sessions in a gym or at your home on a treadmill or elliptical will help you to effectively strengthen the different muscle groups you use when running. You will improve your endurance and give your joints the strength they need so that they don't give out on you when you're next on the slopes or running an ultramarathon. (Bodybuilding, core strength, abdominals, cardio, and more)

Running...a great way to prepare for your next day on the ski slopes!

Your next snow-filled vacation on the slopes is fast approaching. To make the most out of your adventure getaway and avoid injuries, get prepared by running!

Be ready for the big day!
 Getting ready to go skiing consists of more than simply throwing your warm clothes in a suitcase. In fact, preparing your muscles and joints is vital. You'll be in great physical condition to hit the snow or the slopes, and you'll avoid unpleasant situations like injuries or joint pain. Make sure to prepare a few weeks in advance!
More than walking or swimming, running is the best way to strengthen your heart and loosen up your joints.


How does running prepare you?

Running allows you to get prepared for numerous winter sports like snow sports. In fact, the majority of winter sports require the same muscular and cardiopulmonary resources you use when running.

- First, you need to develop your aerobic abilities.

Running allows your body to produce "energy resources" which allow you to exercise for long periods at a low intensity. To increase your aerobic ability, you need to gradually increase the number of outings and length of each run. You should be breathing easily at all times. You'll go the distance much better when coasting down the slopes!

- Preparing your muscles is a vital step in making the most of your time on the slopes.

In fact, first and foremost, skiing makes use of the muscles in your lower body. Untrained skiers will quickly feel aches in their thighs and glutes at the end of the day. When you're running, do several sprints which gradually increase in intensity to exercise your toes, ankles and muscles. Running up and down stairs will also strengthen your thighs and calves.


Follow our advice to prepare for your next ski holiday:

In order to prepare well and prevent possible injuries during your trip, it is important to improve your physical condition by working on muscular and joint strength in the lower body (e.g., your knees and ankles).

-Start running several weeks before your departure: On average, good preparation for your ski trip should entail 2 running sessions (of 30 to 45 minutes each) for approximately eight weeks. Sessions should increase in intensity based on your level and physical abilities. Choose hilly routes to increase your heart rate, respiratory rate and muscle function.

- Listen to your body: Run at your own pace, don't push yourself too hard, and choose your speed and distances based on the shape you're in. You should include sprints and recovery periods in your exercise plan. The goal of running is to strengthen your muscles and ligaments and increase heart function.
- Follow the Kalenji training plans, which are adapted to a variety of experience levels and goals. Your training plan will allow you to map our your exercise and increase your physical abilities over a given period of time. It's an ideal way to prepare for a trip to the slopes!


Running...the best way to make the most out of your ski holiday!