Features of winter training

strength training runners

The onset of cold weather is not a reason to abandon training if you are used to fresh air. Simple tips will help you maintain the rhythm of classes without waiting for spring in the gym-feel free to take note of them and harden your body.

Types of winter training

Winter training is the same as summer training, but adjusted for air temperature. Therefore, keep warm and do not deny yourself anything: running, workout and other types of activities will only benefit, strengthening the body.

To make progress and ensure a systematic load, combine several types of training:

  • recovery crosses in the area of low heart rate (about 125 beats) - effectively remove waste products, burn fat and develop capillaries;
  • (about 150 strokes) - optimize the body's running resources and train endurance;
  • develop cross-country running fartlek (168-173 strokes after the finish) - has a positive effect on the heart muscle due to changes in running speed.

Be sure to warm up before going outside to accumulate a heat resource before the activity starts and prevent hypothermia of the joints.

Motivation: why you need to run outside in winter

Maximum oxygen consumption, or BMD, is an indicator that illustrates the quality of the cardiovascular system. The more trained it is, the more oxygen the organs receive and the more efficient the metabolism is-this directly affects the state of Health and well-being.

You can save the BMD only with regular training, so do not give up running with the onset of cold weather.

What are the other advantages of winter running?

The absence of winter "hibernation" will improve the result, and new distances will be given more easily and with pleasure, because in the colder months it will work out:

  • develop willpower and determination by training in all weather conditions;
  • harden up and prevent seasonal colds;
  • strengthen your muscles and hone your technique.

Tempo training sessions

The main task of tempo training is to raise the lactate threshold, that is, the pulse zone at which lactic acid is produced faster than it is disposed of. The higher this indicator, the more resilient the body is.
Duration of tempo training - from 30 minutes with a heart rate of about 170. you should not run constantly if the air temperature drops below -15.choose warmer days for such loads.