Winter training can be tough for any athlete, but it can be even more challenging for ultra runners who have to run long distances in harsher conditions. While running in cold and snowy weather might sound daunting, it’s actually a great opportunity for ultra runners to train their bodies and minds for any obstacle that may come their way in a race. To help you prepare, we’ve compiled a list of essential kit and equipment for winter training, including the use of headlamps and poles, to help you train with confidence and ease.
Clothing
Dressing appropriately can make or break your winter training experience. It’s crucial to wear layers of moisture-wicking materials, starting with a good base layer that keeps you dry and warm. Ultralight jackets that pack down small, waterproof gloves, and hats can help you stay comfortable and safe when running in harsh conditions. Also, don’t forget to wear shoes with good traction on snow and ice.
Accessories
Winter running accessories such as headlamps and reflective vests are essential to ensure safety when hitting the road in the dark hours of winter. Remember that shorter days mean darker runs, so make sure you are visible to traffic. Consider investing in quality headlamps, reflective vests, and/or light-up armbands.
Headlamp Tips: Ultra runners know that running under the stars, through the night, is the ultimate running experience. But, to do it right, and safely, you need to have the right equipment, particularly for the dark winter months. A good head torch is essential for winter ultra running but using it properly can be the difference between getting lost in the dark or making it to the finish line in one piece. Choose the right headlamp: You will need a torch that is specifically designed for running and offers the right combination of brightness, comfort, and battery life. There are many designs available, so make sure you take the time to find one that suits you. - Look for a headtorch that is lightweight and waterproof, with a long battery life and multiple brightness settings. - Many headtorches have an adjustable angle, which means you can tilt the torch to find the best angle for the terrain you're running on. Tilting the headtorch downwards helps when you’ve fallen off the ground, and need more visibility than the general area. Conversely, the upward tilt is useful when you are in open ground trails. - To be sure you're going to be able to see throughout your adventure, you must carry a spare set of batteries. - Some headtorches are waterproof, some are weather-resistant, but each requires some care to keep them functioning correctly. Clean the torch every often, remove grime, dust and the likes. - A hat will help keep the headtorch in place while you run. You'll want to make sure your hat is fitted snugly enough to keep the head torch secure, but not too tight, so it doesn't cause discomfort.
Poles
Poles are a great addition to your winter running kit, especially on challenging terrain, like steep uphill climbs. They reduce the strain in your legs and help you maintain your balance, allowing you to move forward with ease. Make sure to get adjustable poles to suit the varying terrain, if needed.
Nutrition
Staying hydrated and eating enough is vital especially during a training period. Winter training can be taxing and may burn more calories, so bring hydration and snacks with you in your pack or waistbelt. For hydration, you can keep your water bottles in insulated holders to prevent them from freezing. As for snacks, choose ones that won’t freeze, including energy bars, gels, and even fruit snacks.
Strength Training
Running during the winter isn’t just about logging miles; it’s also about preparing your body for the challenges of winter terrain. Incorporate strength training exercises that focus on building essential muscle groups used during winter running, including the quads, hamstrings, and core. Resistance bands, leg press machines, and planks are great examples of exercises that can help you build essential body strength.
Make Use of Treadmills or Indoor Training
When the conditions are too severe to train outside, consider moving your workouts indoors. Cross-training with yoga and other strength exercises can be helpful, and you can still use treadmill workouts for running. Treadmill training provides consistency and controlled conditions, allowing for a steady and targeted workout. You can also use these opportunities to adapt and personalize your training plan accordingly.
Training during winter can seem intimidating, but it can also be invigorating and rewarding. By following these essential tips and acquiring the necessary kit, ultra runners can train safely and effectively all season long.
Remember to be aware of the changing weather conditions, dress in layers, use essential accessories, and remain injury-free by incorporating strength training exercises. With the right preparation, you can enjoy your winter runs.
Stay warm, stay safe, and enjoy your winter training!
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