Extreme Weather Training
Environmental factors such as the weather, elevation or types of running surface heavily affects the progress of marathon training or any outdoor sports activity for that matter..
Winter / Cold Weather Training - Although running and recovering is fast during cold weather, speed work can be dangerous below 0° degrees Celsius. Observe these guidelines when training during this time.
- Keep warm and moving by doing brisk strength training and light continuous runs
- Avoid fast speed workouts. Muscles, ligaments and tendons tend to remain tight when it is extremely cold. This lack of efficiency in motion leads to higher chances of injury not to mention that running very hard makes the lungs feel scorched and throat sore and raspy.
- As cooling occurs quickly between sessions, suit up warmly between workloads and towel off to keep from getting cold and wet.
- Adjust time goals and run at your intended effort level. The body cannot go all out in the cold; strong wind and the extra clothing tend to slow down your pace.
- Take extra time to warm up. Jog three or five KM then ease into hard work by doing the first few workloads conservatively.
- Keep jogging to prevent tightening up then head to a warm place.
- Wear comfortable clothes and do not under dress. Have your hat, gloves, and windbreaker on your body to keep adjusting to the conditions. Put on dry clothes as soon as you finish.
- Take a warm bath or shower when your body has fully recovered and your heart rate is back to its normal leve
- Do not attempt to run hard on ice/snow. It may be fun to run on it but chances of being injured are exceedingly high. The same goes for a slippery track, run at a steady, moderate pace for a strong foot plant, and look for dry hills or bare spots on the course and work there.
- Try running a modified speed session on an indoor track, indoor bike, treadmill, or in the pool; or consider waiting for better weather.
Summer /Hot Weather Training - Training outdoors during summer can be very uncomfortable especially in the afternoon when the temperature is over 30° degrees Celsius. During these times, remember to follow these guidelines.
- Shorten your continuous runs and slow down your pace.
- Take fewer intervals but longer recovery for interval workouts. Recovery is all about bringing the heart rate and temperature down. Do this by staying in the shade until ready to run again or by walking instead of jogging.
- Drink plenty of fluids after every workout. Bring water or plan your workout where water and shade is available whenever needed.
- If possible, warm up and workout in the shade.
- Wear comfortable clothes, appropriate to the weather.
- Avoid the heat by scheduling workout in the early morning or evening when temperature is much cooler.