Foto: iStock.com/xalanx

Winter is when the foundations for a successful summer are built. With these 8 tips, you’ll get the very best out of the cold season.
 
In cross-country skiing, the base for a strong winter is built from May to late October. In running, the equivalent window is December to February. With steady training and a few smart habits, you’ll be setting yourself up –physically and mentally – for a strong new season.
 
We’ve put together 8 ideas for you to incorporate into your winter training. If you manage 6 to 8 per week, you can be genuinely proud. Hitting 4 to 5 is still acceptable, but anything less and you may want to rethink your routine.
 
1. 75–80% base training

At least three out of four of your sessions should be easy, low-intensity running. In other words: if you do one hard session per week, you should complete at least three easy ones to balance it out.
 
2. One intense session per week

Use the winter to build your threshold – your ability to hold a fast pace for longer. Do longer efforts of 3 to 15 minutes with short recoveries, aiming for a total workload of 20 to 60 minutes (e.g. 6 × 6 min with 3 min rest).
 
3. One strength session per week

If you want to stay injury-free and bounce back faster from tough workouts, include at least one strength session per week – two is even better.
 
4. Focus on technique

Dedicate one session per week to your running technique. Take a whole-body approach: during an easy run, regularly spend 20–30 seconds at a time focusing on things like arm swing, hand position, heel lift or cadence.
 
5. One long session per week

Once a week, complete a longer endurance session. This can be a run, but cross-country skiing, snowshoeing or ski touring all count too. The goal is simply to stay active at low intensity for as long as possible.

6. Recovery-boosting habits

If you’re someone who mainly plans your training, start planning the recovery too. Give recovery at least one set slot each week. This could be a massage, a sauna visit, an afternoon nap or a quiet walk.
 
7. Mental training three times a week

Strengthen the most important “muscle”: your mind. It only takes a few minutes and the impact is huge. Here are three examples:

• Spend three minutes focusing solely on your breathing. It’s great for increasing concentration, especially when dealing with discomfort or stress during races.
• Use the “pizza technique” in one of your sessions to practise pushing your limits.
• During an intense workout, use a memory technique and repeat a word or phrase like “Relax” or “I’m strong.” This keeps your focus firmly positive.

8. One steady run on undulating terrain

Running on rolling terrain strengthens the muscles that matter most for running. Forget the pace that earns you kudos on Strava – this time, go hunting for hills.