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?
I’m linking up with Fairytales and Fitness and Running On Happy for the Friday Five 2.0!
I am very lazy with the short yoga routines I was doing and really need to get back to it! I think you should pop in a Pure Barre dvd to make sure you are doing your push ups and working on planks 🙂 they are the best for me because then I don’t have to think about strength training too much. have a good weekend!
Thats a good idea to do some Pure Barre! I was actually looking at the DVD the other day thinking that I should really start using it again.
There you go! AWESOME goals to keep that business healthy AF!<3
Thanks! Hopefully I can follow through with them!
Um, I want to do these things as well! You would think they would be perfect while I am keeping “quiet” but NO. So I think that I will work on foot strength in the meantime as well!
Thats a good plan! Are you allowed to plank? That seems like it would be pretty safe.
I need to get back on the foam roller! I was thinking about that last night, but the thought passed!
Its so hard to keep up with it, especially if you’re not feeling sore!
These are all great goals! I just purchased a hot yoga studio class pass so I hope to go at least once a week!
Oh that will be so nice! I love hot yoga!
I am so bad at foam rolling and need to get better at that. I only feel like I do it when I am sore. I need to start doing it consistently.
Ive only been doing it when I am sore too…time to start incorporating it more regularly!
Mobility is on my list for winter. I have been doing myrtls once per week. I need to focus on foot strength as well!
I used to be so good about myrtls and do them after almost every run! Right now I would be happy to get back to doing them 1-2 times a week.
Ever since my foot and PF issues a few years back, I cannot be barefoot on the hardwood floor either. Slippers don’t seem to have enough arch support. Dont’ laugh but I have a pair of crocs that I only wear in the house and my feet are happy in them
Thats actually a really good idea! My husband doesn’t even like my slippers, so Im sure he would be thrilled if I started wearing crocs. But its all about the comfort and whats best for our feet!
Fantastic reminder today. I need to get back to my foot strengthening also. I beat PF a while back and I need to make sure I’m preventing now.
Yes this winter I’m focusing on light strength training. Mostly core, hamstrings, and quads. Those are my weak areas. Core wise I like crunches and leg lifts, don’t get into planking much.
Sounds like you have a good, well rounded plan to stay strong and healthy!
I finally got back to Pure Barre last week, and planked better that I thought I would. PB isn’t strictly for winter, but it was good to get to a new studio after I moved.
I’ve given up on yoga, but I still stretch.
Glad you were able to find a PB studio in your new area!
You’re totally right about doing a little bit at a time each day. It’s the only way I ever change any of my habits. It’s weird though because I’m such an extreme person; I do everything all-or-nothing. But I guess over the years I’ve matured a bit (shocking!!!) and realized that true change comes with starting small and doing little bits each day.
I can be one extreme person too so as I was writing this post I started to think about that. Even coming up with 5 goals all at once seems like overdoing it. But since they are so small they should be manageable and easy enough to keep up with.
Oh, I should be focusing on all these things too! I have started doing my strength workouts in my bare feet (or socks). And, it’s much easier to spin for 45 min in a class than at home!
Its definitely easier to spin for longer when you are in a class! And strength training barefoot is such a good way to build foot strength.
Those are great things to focus on! I would like to do more yoga and shorter routines is a good idea. I need to be better about foam rolling too.
I definitely think the short yoga routines are more manageable than trying to fit in a full length class!
Several things that you want to incorporate into your life are things that I want to incorporate into mine as well. I used to do yoga everyday for about an hour last winter/spring and summer… but then life got into the way and I just stopped altogether. I really enjoyed it though!
I always enjoy yoga too but its the first thing to go when I get busy. Hopefully I will keep up with it by doing shorter practices.
I do practice yoga regularly, although yes, it can be hard to get in. I do it at home, though, not in a studio, and it’s rarely more than 10 minutes a day. But that’s why it’s practice!
I think a lot of people are way to focused on the time they can hold a plank, rather than doing a proper plank. Or maybe they’re just so much better than me at it. I do planks regularly, but it’s part of my overall fitness, not for time.
I like being barefoot in the summer, but seriously, in the winter? Far too cold!
I hear you on the planking… And I think my motivation to plank for longer is to get back where I used to be. I dont see the point in planking for like 10 minutes straight! I wold just like to keep up with it more regularly and maybe get back up to like 3-4 minutes.
I’m working on rolling, planking, and foot/ankle stability as well. I need to be injury-free this year!
Yes! Hopefully focusing on those things will help you to stay healthy!
My hamstring injury has had an impact on what I’m doing in the “off season”. Much more strength training and spinning but minimal yoga and running. I’m a little uncomfortable with how little (and slow) I’m running now but it is what it is.
That’s frustrating, but I do think its better to be dealing with it now while the weather isn’t as ideal for running.
Awesome goals! I definitely need to work on balance training and core too!
Thanks! I think those are things all runners should work on!
Getting your winter goals written down I am sure will be helpful to start implementing them, especially because I know you do reflect back on your goals! One thing at a time is a great way to start.
Exactly- it’s easier to stay focused when you start with one thing at a time and of course helps to write them down so you can hold yourself accountable!
These are awesome- I love the specific goals. It makes it so much easier to know what to focus on. I used to be able to hold a plank for 4-5 minutes too, but I’ve stopped holding for time. A trainer at the gym told me it’s just as effective to do several short ones so that’s all I needed to hear to drop the torture session. Ha!
I can definitely see the benefit in doing several rounds of shorter planks. Either way, I just need to get back to planking more often!
I could always tell a positive difference in my running when I was consistent with yoga routines. But, I’m very much like you with my routines. Lol! I’ve been good about my stability work (what you call myrtle?). I developed my own routine from taking my corrective exercise certification and of course along with all the info compiled on the interwebs. 😉 I haven’t challenged myself with planks in a while #slackerpersonaltrainer you’ve inspired me….just stumbled across your blog from another blog. So glad I did!
I also feel my best when I am consistent with yoga, strength training, mobility…all the little things!
Winter is a great time to focus on some goals! I can relate to the need to do push ups and planks more! So me!!!!
I’ve also slacked with the foam rolling too so I could use more of it! Thanks Lisa for these reminders!
There is always so much to do besides just run, right? I am hoping that posting these goals will help me stay focused!