Winter is the perfect time to cut back on running and focus on strength, core, cross-training, and more. I have had great intentions for these things but I decided I needed to get a little more focused. My new Believe Journal arrived last week and I started writing down some “goals” and how I can achieve them. Now, I know I said I wasn’t goal-setting this year, but this is different. My goals are more broad, like “prevent injury” rather than a specific mileage/time/race goal.
I started making notes of some small changes I can start focusing on during the winter months. I would like to prioritize these items rather than running for now.
1. Get back to short (but consistent) yoga practices
When it comes to yoga, it’s hit or miss for me. I can go 3 weeks doing yoga every other day for 30-45 minutes, and then I will go months without unrolling my mat. I decided that I would like to try using shorter routines a few days a week to see if that is easier to maintain. I subscribed to JasYoga again, which I tried about a year ago, so I can use that to incorporate short yoga sessions into my routine.
2. Focus on foot strength and balance
While I have been good about my core and hip exercises, I have to admit that I haven’t kept up with balance and foot strength. I learned a few exercises in PT that I should be doing. I should also be spending some time barefoot when I walk around the house which I am much better about in the summer. (Lately I have been in slippers all the time). I notice that my feet are still sensitive to the hardwood floors in my house, but I can at least do some of my foot strength exercises and balance stuff while barefoot on the carpet.
3. Consistent mobility work and foam rolling
When I am training for a race or running high mileage I am really good about foam rolling. Otherwise, I tend to skip it more than I should! My plan is to do a few minutes of mobility work (like the myrtl routine) after my run or workout and spend some time foam rolling in the evenings.
4. Build up to longer spinning workouts
Most of the time I spend about 10-15 minutes on my bike before a strength training workout. Once in awhile I will do a 30 or 45 minute session. I would like to do longer spinning workouts more regularly to get the cardiovascular benefits, so maybe 45-60 minutes once a week.
5. Get back to planks and push-ups
I used to be able to hold a plank for like 4 minutes. Now its barely 2. I have also been slacking on push-ups. I’d like to work on these two areas and keep track of my progress.
Writing out all of those details makes it feel like alot! So I will start with one thing at a time. My first focus will be the yoga, and if I get to any of the other areas at the same time, that’s great. If not, I’ll work on those over the upcoming weeks.
[Tweet “Spend some time focusig on strength, yoga, or cross-training this winter! @milebymilerun #fridayfive”]
You may also like: 4 Simple Ways to Improve Your Running in 2017
By the way, I am also sharing some information about stretching on Kristina’s blog today! Be sure to head over and check it out!
Are you focusing on anything other than running during the winter?
How long can you hold a plank for?
Do you practice yoga regularly?