Eight Winter Training Tips

Jennifer Randall
Dec 23, 2022
3 min read

Updated: Apr 30

We Eugenians are fortunate that mild weather rarely hinders the determined athlete from pursuing outdoor exercise. However, even in Eugene dwindling hours of daylight, winter storms, slippery conditions, and chilly rain can throw a wrench in your outdoor exercise routine. Let’s talk about some key considerations for exercising in these winter months when both sunlight and motivation to move can be minimal.

Winter Training Tips - Runner running in the snow

1. Layer Up.

The classic Orgonian saying goes “there’s no such thing as bad weather, just bad gear” sure holds true. Hats, gloves, rain gear, tights, it’s always better to have an extra layer you can strip when you start to sweat rather than never get warm.

2. Warm Up Inside

before heading out! Now more than ever it is important to perform your warm up routine before heading out the door on a cold day. Warm up routines are individual to the athlete and not a one-size fits all. At the very least they should include active movements that warm up key muscle groups, bringing some blood flow and mobility to your tissues.

3.Train Inside

Some days, it's just not realistic to venture out. When trails and roads are icy, or winter conditions present dangers, it’s time to reframe it as an opportunity to try other modes of exercise. Put your bike on a trainer, visit a local pool, or do some body weight exercises at home, or run repeats on your stairs. If you need more convincing on the value of cross training, check out my previous blog post here.

4. Focus on Strength

Strength training doesn’t require a big fancy gym with lots of grunting and weight dropping. Youth athletes and adults alike can reap the benefits of targeted strength training. Check out this blog post for a refresher on the benefits of strength training in the winter months. Also, if group exercise and skilled instruction is what you're looking for, join our strength classes ( check out this blog).

5. Remember to Hydrate

Although you may not notice how profusely you are perspiring like you do on those hot summer days, it's still just as important as ever to stay hydrated throughout the day. Exercising requires us to replenish fluid intakes, even on colder days, and shouldn’t be neglected.

6. Break out the Lights!

Lights aren’t just for decorating the house this time of year! Less daylight means it is more important than ever to be visible to drivers and other pedestrians. Additionally, running in the dark can be a little more hazardous (especially if you tend to be a little klutzy like me) so break out the headlamps! I have recently started using a rechargeable light up vest and I love it!

7. Give yourself some grace

Getting out there and getting exercise on cold and dark days is hard. Running in the dark is challenging, and when you add in wind and or rain, it is going to have an impact on your running pace. Sometimes, there is value in effort based work, knowing that you won’t always be moving as quickly as you would when it’s well lit or better weather. Be proud of yourself for getting after it, even if the pace isn’t perfect, and let your effort level replace the stopwatch.

8. Buddy Up

Having running company, whether this be running friends, group runs or a four legged companion, is great for multiple reasons. First off, the company makes running on those dark days a little safer. Second, company helps with motivation!

Hopefully these winter exercise tips help you make the most of winter training months. If you need additional insights to run safe and happy this winter, come visit us at Zenith Performance and Wellness for your physical therapy, personal training, and wellness needs.

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Comentarios

A seamless transition from PT to strength training

I worked with Dr. Mariel Hammond who helped relieve my pain from an acute injury and identified the underlying cause. She worked with me to develop a longitudinal plan to prevent this injury from happening again. She was professional, supportive, and positive, and helped provide a seamless transition from physical therapy to a tailored strength training program. The whole Zenith team is great to work with—communication and scheduling is easy, they are friendly, and work with my schedule and individual needs. After graduating from physical therapy, I now participate in strength training sessions with Josh Harper and am happy with my progress. Thanks to Dr. Hammond, Josh Harper, and the whole Zenith team for providing excellent physical therapy care with a smooth transition to a tailored strength training program. If you’re looking for physical therapy, personal or group training in a supportive and respectful environment, Zenith is the place to go.

Christina M

Had me walking pain-free in just a week

An absolutely amazing experience! As I trained for my first marathon, the Eugene Marathon, I unfortunately overdid it and ended up injuring myself just 18 days before the race. Fortunately, Jesse, one of the owners of Zenith, overheard my conversation about the pain I was experiencing and recommended this place to me. I met with Mike Robinson, who quickly identified the issue and had me walking pain-free in just a week. With only a week and a half left before the marathon, I had three more sessions here—each boosting my confidence and ensuring I could run without pain. This place is incredible! I highly recommend it to anyone facing a potential setback due to injury. The team's communication, attention to detail, and dedication to their clients are truly exceptional. Five stars without a doubt!

Julian C

Zenith saw an opportunity no doctor had

After a year and a half of uncertainty regarding a lower leg injury I developed my freshman year, working with Jesse Klein is the only reason I can play pain free. After 4 MRIs, a compartment syndrome test, multiple X-rays, and people telling me it was time to give up my sport, Jesse saw an opportunity and brought to the table new knowledge and possibilities to my injury that none of the 3 doctors had mentioned to me. I am so thankful for this company and all they do for my team—but most importantly, huge thank you to Jesse for beating the odds and taking a new approach to heal me. After playing multiple sports my whole life, I knew something was wrong with my leg freshman year (2022). About two weeks into fall camp, I started experiencing swelling to almost double the size of my calf and leg spasms/cramps that would often keep me up at night. I attempted to push through and unfortunately ended up being diagnosed with bilateral tibial stress fractures and placed in a walking boot on my left side and an air cast on my right side for 2½ months, taking away my full freshman season. I went through about 3–4 months of physical therapy and attempted to return in March (2023) of my freshman season, but the pain wouldn't go away. I played through pain for about a month, but the swelling got to the point where I was having a hard time walking, and ultimately led me back to the boot from April to May. From June–August I was on a strict rehab schedule to get me back, which included no explosive or impact movement for the full time. I thought I was healed. I came back in August (2023) and the pain wouldn’t stop. At this point, I reached out to a new company and they wanted to discuss compartment syndrome testing, which ultimately took place in January—one of the doctors told me I should give it up if I wasn't reliant on scholarship. I went on break worried about what to do—and that’s when I met Jesse Klein. My coach introduced me to Jesse in January and told me he had a couple ideas on my injury. At this point I was looking for a miracle. I worked with Jesse from January to May (2024) and I plan to work with him in the future. We did weekly appointments and I followed his program that allowed me to begin play in moderation and keep up with exercises daily. Jesse brings a new view and unique take to PT and I would honestly recommend him to anyone. Because of him I am now pain free and can finally play the sport that I love. I played the whole 3 months of spring season with no pain and I can’t wait to come back and play in the fall. Without Jesse I don't know if I would be able to play anymore—he's made this experience efficient and comfortable, and my coach and I are eternally grateful.

Jessie M