by April Mims

Created on: April 24, 2008

Running during the winter months can be challenging, especially if you live in an extremely cold climate. Ice, snow, and sub-zero temperatures can make even the most dedicated runners avoid running outside. Many times, the treadmill isn't an acceptable replacement for hitting the pavement and getting in some miles. However, there are many excellent alternatives that can be substituted for running that could even help runners improve their abilities.

One suggestion is to cross train. Cross training in other areas is an excellent way to use muscles that are not as frequently used in running. Using an elliptical machine is excellent cardiovascular work that closely mimics running in many ways, except that it is easier on the knees. Bicycling is another alternative. Many gyms have stationary bikes or they can be purchased relatively inexpensively at many retailers. Some gyms even offer spin classes to provide an extra challenge. Swimming is another excellent activity to keep runners in prime running condition. Find a gym or other location with an indoor pool and swim laps a few times a week.

Strength training is another way to get through the winter months without running outdoors. Alternating muscle groups each day provides specific focus on the different areas of the body. Select different days to focus on abs, legs, and upper body. As with running, be sure to stretch well to avoid injury. Get creative to avoid boredom with repetitive exercises.

A sample winter workout might look like this (based on 4 30-minute workouts per week):

MONDAY stretching (5 min.), stationary bike (15 min.), leg workout (10 min.)
TUESDAY stretching (5 min.), elliptical (10 min.), abdominal workout (15 min.)
THURSDAY stretching (5 min.), jumping rope (5 min.), swimming (20 min.)
SATURDAY spin class or treadmill (30 min.)

You can vary any of these workouts to suit your preference, interest or ability. Maintaining a consistent workout throughout the winter months will improve your overall fitness level significantly. By springtime, you will find yourself with a stronger core. Having a stronger core translates into increased endurance and faster times when running. So make the most of the long, cold winter months and keep moving!

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