The transition from winter to spring - Running training in a sustainable way

For those of us who enjoy running, autumn is often the period with the very best training and that is when the best race results are achieved. Perhaps a new press at one of the many big city races in Norway or abroad, or that you feel that the sessions flow more easily than before. I myself feel this way, as I think the summer temperature is too hot for proper exercise. Then there is something about the fresh autumn air out in the forest that is absolutely magical here in Norway. That's how it was for me this year, again! I rounded off 2023 with a solid press in the Valencia Marathon on December 3rd. This was the 19th race in 2023 ... because now I find so many new, fun and spectacular races on RunAgain.com, so I'm signing up! Many good experiences with the racing family!

After a long autumn of running, it is usual to scale back somewhat on running training in December and throughout the winter. The body benefits from a little more recovery, and for many winter in Norway is naturally a period when running regularly is not as easy... because out on ice, sleet and slush, running outdoors can sometimes be an extreme sport. I run leisurely long walks outside, but quality sessions (intervals) are all done on the treadmill at home or on Bislett's indoor track. For many, the kilometers in carbon shoes on tartan and dry asphalt are often transferred to ski tracks and summit tours. Cross-country skiing is an excellent form of exercise to keep the good form from autumn's sessions right through the winter. In addition, it is relieving for the knees, which can get pushed too hard during the running season. So winter with good opportunities for alternative training is good for body and mind. Newly prepared track after snowfall, -5 degrees and sun from a cloudless sky on the mountain, I must admit that is even better than a tartan blanket...

Now March is just around the corner, and with it melting snow and increasingly bare asphalt outdoors. Then it is tempting for many to get back to running training properly outdoors. Most people will probably find that the excellent running form from the autumn is not quite where it was... and then it is easy to have to work a little too hard in order to quickly get back to where you left off in late autumn. "If I just drive a little extra for a while now, I'll be back quickly. After all, I have run less for a longer period of time and can tolerate extra push...». Too bad to think like that. I did that in the spring of 2021. It went to shit.

I had done some good cross-country skiing that winter. I have a treadmill at home and motivation that exceeds the pain of pounding on in zone i5 ... day after day. There were many hard and long intervals, and without rest or quiet days in between, and the number of kilometers per week skyrocketed. The form quickly rose again. Raw! But, was doomed to go to hell. The hoarding said thank you! Physiotherapy and 3 months without intervals followed. Heck!

Running training can be hard on muscles, tendons and bones. When the amount of training is to be increased, it must be done in a controlled manner so as not to incur injuries. Although alternative fitness training on skiing, spinning, swimming etc. can maintain the physical form, it does not mean that the body is able to cope with many kilometers of skiing being replaced by many kilometers of running overnight. A gradual escalation is necessary. Experts (not me!) often say a maximum of 10% increase in distance per week, and that it is important not to increase mileage and intensity at the same time.

When transitioning to spring and summer training, gradually build up the number of kilometers per week and intensity. Hurry up slowly. It is continuity that gives results and joy of running, not three weeks in a high-speed training frenzy with subsequent injury interruptions until the leaves take on autumnal tones again. How it went with me.

To reduce the risk of injury, you may want to follow an exercise program. If you have good expertise, you can prepare one yourself, or you can seek help from professional actors. There is a clear advantage with a program that is adapted to your form/capacity and your ambitions. RunAgain has designed a tool that does just that: prepares a training plan that is adapted to you and your ambitions. This will ensure the correct build-up, good sessions for strength and fitness, and with sufficient recovery - as well as increased motivation and enjoyment of running!

After my injury hiatus, I also got myself a training plan, and implemented something I've heard talked about for hundreds of hours on various running podcasts: Always a calm day after a day with intervals. Gradual escalation after quieter periods and more strength training. Result: not a hint of damage since. And that has allowed me to dabble in the many races I find on RunAgain.com! Only out of new races in 2024 will be Prague Half Marathon on April 6.

Patience pays off. Good luck in achieving your personal goals in 2024.

Regards, Nicolaj Tidemand

Ambassador for RunAgain