How to make running in winter more fun! Try these running workouts.

Winter Running Workouts
Shake up your running routine with these winter running workouts designed to get your heart pumping and your body warmed up in no time!

Time to lace up your running shoes, bundle up in your warmest gear and embrace the cooling temperatures and fresh mornings with a few creative running workouts to boost your cardio health and stave off winter weight gain.

Frosty Sprint Work

Head to a nearby park, promenade or field and alternate between short bursts of high-intensity running (sprints) and recovery periods of slower jogging or walking. You can also do this workout easily on a treadmill, but getting fresh air and having a change of scenery is also a great mood-booster.

Benefits: Interval training helps improve cardiovascular fitness, increase speed and burn more calories in less time.

Warm up with 5-10 minutes of easy jogging.

Sprint at maximum effort for 30 seconds.

Recover with 1-2 minutes of slow jogging or walking.

Repeat the sprint-recovery cycle for 20-30 minutes.

Cool down with 5-10 minutes of easy jogging and stretching.

Fight-The-Cold Climbs

Find a hill with a moderate to steep incline and challenge yourself to run up and down multiple times, focusing on maintaining good form and powering through each ascent. You can also do this workout easily on a treadmill, setting your elevation between 10-15 percent.

Benefits: Hill repeats build strength and endurance, improve running technique and provide a sense of accomplishment as you conquer each hill.

Warm up: 5-10 minutes of easy jogging.

Run uphill at a strong, steady pace for 30-60 seconds.

Jog or walk downhill to recover.

Repeat the hill climbs for 6-8 repetitions.

Cool down with 5-10 minutes of easy jogging and stretching.

Test-The-Temps Trail

Explore local trails or nature reserves for a healthy dose of nature. Not ready to go out alone? The trail race calendar really takes off in winter in South Africa. Check out sites like trailseries.co.za, trailrunning.co.za or ask your local boutique running stores about events and groups in your area.

Benefits: Trail running engages different muscles than road running, improves balance and agility and provides a mental escape from the stresses of daily life.

Start by warming up – we have a great warm-up routine for runners here: https://medshieldmovement.co.za/6-warm-up-moves-for-runners/

First time out on the trails? Take note of these tips:

1. Wear trail running shoes with good traction to prevent slipping on icy or slippery surfaces.
2. Dress in layers to stay warm and dry, but avoid overheating by choosing moisture-wicking fabrics and easy-to-remove items (like arm sleeves).
3. Pay attention to your footing and adjust your pace as needed to navigate uneven terrain and obstacles (trail running is naturally slower than road running, so don’t worry about your pace).
4. It’s always important to pack some water and a snack for a trail run. Stay hydrated and fuel your body with energy-rich snacks to maintain stamina on longer trail runs.

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