How to design a running training plan in the winter?

Running training plan in the winter - how to design it?

Poor weather conditions are certainly not an incentive to work on your fitness. On the other hand, training in the winter brings many benefits to the body. Strengthening immunity, improving respiratory capacity, stimulating skin microcirculation, improving heart rate, increasing endurance - these are only some of the positive aspects that can be expected from outdoor physical activity accompanied by low temperatures.

One of the most common sports in the winter is running. The training plan is primarily aimed at improving running strength and endurance. In particular, the latter parameter, often referred to as the oxygen base, is important, which enables effective muscle work without the need to produce lactic acid. Thanks to this, the risk of DOMS is much lower and the body can carry out effective regeneration until the next training without any problems.

The design of the training plan depends on the level of experience. For beginners, start running with a 30-minute slow run. The body will perfectly adapt to low-temperature physical activity, and an non-excessive level of intensity will allow for gradually achieving results while working on your fitness. Over time ( e.g. after about 2 weeks), the start up time can be reduced to 15 minutes. The remaining part of the training should be devoted to stretching exercises and work on the run-ups. However, it is worth to start with a maximum 10% slope, and the distance itself should not exceed 80 metres. Remember also that the distance and training intensity should be gradually increased. Only in this way is there a chance to improve your results.

Running training plan in the winter and supplementation

Winter cross-country skiing workouts are certainly worth supporting with professional supplementation. A varied and balanced diet will help you to maintain optimal health and will also make it easier to meet your daily requirement for essential active ingredients. What is it worth choosing? The best choice will be the supplements of the Olimp Sport Nutrition brand, made in the modern Research and Development Centre of the Olimp Laboratories pharmaceutical company, using high quality, microbiologically tested raw materials. Thanks to optimally selected portions of the ingredients used, there is no reason to be worried about your daily diet! Which products are worth choosing to supplement your training plan in the winter?

• Olimp Immuno Xplode Powder
• Olimp Fire Start Energy Gel+Caffeine energy gel
• Olimp Whey Protein Complex 100% protein supplement
• Olimp Gold Omega 3 D3+K2 fatty acids with vitamins D and K
• Olimp Extreme Speed Shot pre-workout supplement