Three exercises to make you a winter running machine

Winter running in Canada is challenging. If you aren’t struggling through snow drifts, you’re probably navigating icy sidewalks or debating how many layers will keep frostbite away. While running in snow and on uneven winter terrain can be a great tool for building both physical and mental strength, it can be hard to switch from smooth summer pathways to trekking over icy obstacles. Adding a few simple strength exercises can set you up for success, no matter the weather.

These exercises help runners prepare for winter conditions by improving flexibility, balance, strength and stability. They also reduce the risk of common winter running injuries and enhance your overall performance during the colder months.

1.- Bulgarian split squats

Bulgarian split squats target the quadriceps, hamstrings and glutes–essential muscle groups for maintaining stability and generating power while running. These muscles play a crucial role in controlling your movement, especially in slippery or uneven winter conditions. For this exercise, you’ll need a bench and a sturdy chair or elevated surface of some kind.

Lift one leg and place the top of your foot on the bench behind you, with your other foot on the ground slightly in front of you. Keep your upper body upright and engage your core for balance.

Bend your front knee to lower your body. Your rear knee should gently touch the ground or come close to it, but make sure to move with control. Make sure your front knee is directly above your ankle.

Keep your back knee pointing toward the ground and your torso upright throughout. Push through your front heel to return to the starting position. Work up to three sets of 10-15 repetitions per leg.

2.- Calf raises/heel drops

Building strong calf muscles will improve your ability to react and adapt to uneven and unpredictable terrain. Eccentric loading, or the active lengthening of muscle under an external load, is a common way to create indestructible calves.

Stand on one foot on an elevated surface like a stair or box, holding onto a wall or railing for support.

Slowly rise onto your toes, hold for a second, and slowly lower, letting your heel drop below the box or step.

Aim for 15-20 repeats on each foot. Once this feels comfortable, consider adding weight by holding dumbbells.

3.- Single-leg balance

Single-leg exercises boost functional strength, which is essential for navigating snow, ice and other winter-related obstacles.

Stand with feet hip-width apart. Try turning your legs outward without moving your feet, effectively “screwing” your feet into the ground. You should feel the arch of your feet start to come up slightly.

Engage your glutes, push your hips forward slightly and engage your core, keeping your shoulders relaxed and down. Hold this for 30 seconds. Next, engage your legs and core, and slowly raise one leg into the air (a few inches is high enough to start).

Hold this pose as long as you can without falling. Once you’re able to balance on each side for 30 seconds, you can challenge your balance more by looking around (up, down and side to side) while you’re standing, moving your arms around and eventually closing your eyes.

While these exercises can be especially useful for winter running, they are also beneficial for overall running performance and injury prevention throughout the year. Try tacking them on to the end of your harder running or speedwork days, making sure to leave rest days for recovery.

posted Tuesday October 31st
by Keeley Milne