How to Stay in Shape for Cross Country During the Winter

Cross country season is winding down, but that doesn’t mean runners should stop thinking about their long-term goals. Time off for recovery is important to prevent injury and keep the body and mind rested after a great season. But running throughout the winter even if indoor track isn’t on the agenda. Staying in shape during the off-season is crucial if you want to come back strong for spring track or next year’s cross-country season.

But winter can be a tough season for runners. Cold temperatures, snow, and shorter days make it challenging to keep up with outdoor training. However, with a little creativity and commitment, you can maintain your endurance, build strength, and even have some fun with cross-training activities.

Here are some tips and strategies to help you stay fit during winter and enter your next season feeling faster and stronger.

Find Ways to Keep Running, Even When It’s Cold

If conditions allow, outdoor running can still be an option during winter. Many West Coast runners have mild winters and may never even experience snowfall. But not all runners—even in the Golden State—are as lucky. Snow is common in the North and South of the state, so it’s essential to prepare for the cold and potential hazards like ice or snow. Here are a few tips for staying safe and comfortable:

• Layer Up: Wear moisture-wicking base layers, an insulating middle layer, and a windproof jacket to stay warm. Avoid cotton, which can get damp and make you colder.
• Stay Visible: Winter days are short, so if you’re running early in the morning or later in the evening, wear reflective gear and a headlamp to stay visible.
• Watch Your Step: Ice and snow can make footing tricky. If conditions are slippery, consider running in snow spikes or traction devices that fit over your shoes, or stick to clear, plowed sidewalks.
• Warm Up Indoors: Start with some dynamic stretches or light jogging inside to raise your body temperature and get your muscles ready for the cold.

If running outside isn’t safe or possible, a treadmill is a great option. Though it may not be as exciting as running outside, treadmills are excellent for structured workouts, like intervals or hill repeats, that build speed and endurance.

Cross-Train to Build Strength and Prevent Injury

Cross-training is an excellent way to stay in shape while giving your legs a break from constant running. It breaks up routine to keep workouts fresh and prevent burnout or boredom.

Here are some cross-training options that are ideal for winter:

Swimming: Swimming is a full-body workout that builds cardiovascular fitness while being easy on the joints. Different strokes target various muscle groups, helping to build balanced strength that can improve your running form.

Cycling: Whether you use a stationary bike indoors or bundle up to ride outside, cycling is fantastic for building leg strength and endurance. Try alternating between steady-state rides and high-intensity intervals to simulate the variety of a cross-country course.

Elliptical Machine: The elliptical provides a low-impact workout that mimics the motion of running, making it a popular choice for runners. You can even incorporate intervals or longer, steady-state sessions to maintain your endurance.

Strength Training: Building muscle strength, especially in the core, legs, and glutes, helps improve running form, endurance, and injury resistance. Try adding a few strength-training sessions per week, focusing on exercises like squats, lunges, planks, and leg lifts.

Try At-Home Workouts for Convenience

When the weather is really bad, or you don’t have access to a gym, at-home workouts are a great alternative. Here are a few ideas:

Bodyweight Workouts: Exercises like push-ups, planks, squats, and lunges can all be done at home without any equipment. These exercises strengthen your core, legs, and upper body, helping you build a strong foundation for running.

Jump Rope: Jumping rope is a high-intensity, low-impact way to improve your cardiovascular fitness and build foot speed. Try alternating between intervals of jumping and rest, starting with 30 seconds of jumping followed by 15 seconds of rest for 10-15 minutes.

Stair Workouts: Running or walking up stairs is a powerful way to build leg strength and endurance. Find a set of stairs in your house or building and try doing a few sets of stair sprints or stair climbs.

Treadmill Workouts: If you have access to a treadmill, try mixing up your workouts to keep things interesting. For example, you could do hill intervals (setting the incline to simulate hills), tempo runs, or progression runs, where you increase your pace every few minutes.

Stay Consistent with a Training Schedule

During winter, it can be easy to push off workouts or skip a few. However, keeping a consistent training schedule will help you stay on track with goals and maintain overall fitness. Set up a weekly routine that balances running, cross-training, and strength workouts. A sample winter week might look like this:

Monday: Rest or easy recovery activity, like a light walk or stretching.

Tuesday: Interval workout on the treadmill or a steady outdoor run.

Wednesday: Cross-training (e.g., swimming or cycling).

Thursday: Bodyweight strength workout or a stair workout.

Friday: Easy run or treadmill hill workout.

Saturday: Long run (outdoors or on a treadmill).

Sunday: Rest or yoga for flexibility.

Set Goals and Track Your Progress

Winter training can feel less exciting than the racing season, so setting small, achievable goals can help keep you motivated. Try setting goals like increasing your weekly mileage, improving your mile time on the treadmill, or completing a certain number of cross-training workouts each week.

Keep a training journal or use a fitness app to track your workouts, progress, and how you’re feeling each day. Seeing your improvement will help you stay positive and focused.

Reward yourself, even if it’s something as simple as your favorite treat after completing small goals.