At our latitudes, wintertime means foundation training time. At the same time, the cold months also offer the opportunity to do alternative sports.

Wintertime is not only foundation training time, but also the best time to introduce the musculoskeletal system to new activity patterns and through this variety, help prevent injuries. Typical runners usually run throughout the year and tend not to simultaneously do any alternative sports as long as they feel healthy and comfortable. While you naturally cannot hold this against them, in the long term it is also extremely worthwhile to break new ground and give both the body and mind additional «food».

When it comes to boosting the cardiovascular system, there are several outdoor options to choose from in winter. At the top of the alternative training list are cross-country skiing, snowshoe hiking and ski touring. Snowshoe hiking and ski touring (beginners, please do both under the supervision of an experienced guide) are ideal for completing endurance units that last several hours without overloading the musculoskeletal system. On skis or snowshoes, you can do a long jog with gliding phases. When it comes to cross-country skiing, you can choose between the skating and classic technique. With the classic technique, the calf muscles are heavily stressed, similar to running, whereas the skating technique promotes a multifaceted and completely new movement pattern. What you need to bear in mind when cross-country skiing: cross-country skiing is quite an intensive sport. Foundation training in the skating technique is difficult to do, especially for the less experienced, because the pulse is constantly (too) high.

Numerous indoor possibilities

Coordinative variety is also easy to do indoors. Why not complete a self-compiled strength circuit at home or jump rope for 5 minutes each day? Balance and foot strengthening exercises can also be integrated into your daily routine when at rest or brushing your teeth, which is both time-saving and beneficial.

If you want to do endurance training in the gym, you should primarily opt for «non-running» activities, such as the stepper, stationary bike, cross-trainer, or rowing machine. Group fitness classes are particularly motivating, where you can pedal, row – or practice completely new forms of movement under guidance to groovy music.

Last but not least: trips to the indoor pool are also worthwhile, especially if you mainly do the front crawl or backstroke. However, you can also do deep water running wearing a life vest if you don't want to stop jogging but still want to give your musculoskeletal system a well-deserved break.

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