Winter Training Tips from Training Walk Leaders

Tomorrow marks the official start of winter, and while that means that the holidays are coming closer (yay!), it also means the weather is bound to get colder if it hasn’t already. But how can you keep up with your training, even in the winter? Don’t worry! There are ways to train safely and effectively, even in chilly temps.

We decided to go straight to the experts for the latest and greatest tips for winter walking. Some of our training walk leaders pitched in and shared their knowledge to help you make the most of these next few months. These are their no-fail tips.

Susan C. from Michigan

During winter months when weather is bad, my team (the Hines Pink Pathers) will walk in one of our local malls or at The Henry Ford Museum as a team. Many individuals will also walk on the track or a treadmill at a local gym. I am fortunate to have one in my home so I will walk on the ‟Dreadmill” while watching a movie to make the time go by.

Michelle B. from Dallas/Fort Worth

For a fun way to get people involved, every year we have a Christmas walk and invite all the 3-Dayers we know and potential 3-Dayers, too.

Kate P. from New England

Layers, layers, layers. Depending on how cold it is, I recommend a base layer with fleece pants on the bottom and a wicking base layer, fleece jacket of some sort and a windbreaker on top. A hat and mittens/gloves and (something I definitely need) a fleece cuff so I can wipe my runny nose. I don’t mind going out in the cold, but for those who do, we meet at the local mall before the stores open to walk laps and window shop.

Mary T. from Dallas/Fort Worth

I have a 40-degree rule for walking. When we are not in “official” training season, I only walk when the temperature is 40 or above. No need to walk in really cold weather! Of course, in summer the weather also plays a role. The temperature should be less than 90/95 for me to take on a long-distance walk during that season.

Jeryl V. from Michigan

Dress in layers. My go-to is always wool socks! Feet stay nice and toasty in wool socks.

(at left with Coach Gayla)

Coach Liz

I’ve planned plenty of training walks, so I have lots of tips! But an easy one is to dress in layers you can take off. You never know if you might heat up as you walk! And, even though it is cold you still need to HYDRATE. It keeps the blood flowing! Lastly, if it’s really cold or wet, walking in the mall or a local gym is a great option. Safety first!

For more tips on training in cold weather, you can check out our blog post from last year, and get inspiration from our winter walking playlist!

What are your winter walking tips? Tell us in the comments to spread the knowledge and inspiration!

10 Ways to Update Your 3-Day Training as the Weather Cools

Last month was the official start of Fall, and now October is here! Where has the time gone? But we still have three more 3-Day walks ahead for the year, and we know that many of you are kicking your training into high gear for these final weeks. As the days get shorter and the weather gets cooler, your training plans need to change with the season. There are a few simple steps you can take to make your fall training safer and more productive.

Tip 1 — Plan ahead: Temperature isn’t the only thing you should be monitoring as fall and winter arrive. You should also look out for rain and/or fog in the forecast. Plan your route for places you know well, and that have areas to step off the route for a rest or to seek shelter if rain begins.

Tip 2 — Increase stretching: Stretch inside before you begin your walk, then do another quick stretch outside right before you start. Finally, don’t forget to stretch when you’re back home and the walk is done! You need to keep your muscles limber and as warm as much as possible.

Tip 3 — Stay in the sunshine while you can: Many parts of the country will have warmer weather for a bit longer, so take advantage while you can! Also, no matter where you live, check the weather for the day to make sure there isn’t rain or snow coming up, and to schedule your walk for when the sun is highest, and the weather is warmest.

Tip 4 — Layer up but keep your layers thin: Avoid bulk that will get annoying as you walk! Instead, dress in multiple layers that you can easily remove if you get warmer. Pack items like a hat or scarf in your pack in case the wind shifts or it gets cooler.

Tip 5 — Don’t forget your fingers and skin: They need to be kept warm, too! People often remember a warmer hat, but don’t forget your gloves. Pack lotion and lip balm for longer walks because your skin will need extra hydration and protection in cooler temps. And don’t forget sunscreen! Even when it’s cold, you still need to protect your skin from the sun’s rays.

Tip 6 — Space out your steps: Instead of aiming for much longer walks only once or twice a week, plan your schedule to include more frequent walks with less miles in each one. This will keep you from being outside for longer than necessary.

Tip 7 — Go with your gut: Don’t insist on walking for a set number of times or hours. If you feel too chilly, weather pops up, or you just need to turn back, listen to your body! If need be, you can even pop into the next shop or café you see and order a cab to take you back to your starting point. Don’t push yourself unnecessarily!

Tip 8 — Stay alert: Keeping eyes on the ground and on your surroundings will keep you safe! Many people walk with headphones in, and this is an extra important tip for all of you. From icy patches to big puddles, to cars or snowplows and more… there is a lot to keep an eye out for.

Tip 9 — Hydration is still key: You might not feel thirsty, but you still need to drink and pee! We always remind you of this on the 3-Day but on your training walks, please remember to hydrate even more than you think you do.

Tip 10 — Grab a buddy! Laughter might not technically warm your body, but having a walking partner will warm your heart 😊 They can also track your hydration, help you keep an eye out for traffic or looming rain clouds, and keep you motivated on your walk.

What are your training goals for Fall 2019? Tell us in the comments, and share your tips for making the most of those walks…

For tips about healthy living, click here for advice and support to keep you on track for the 3-Day and beyond. Thanks to the support of Amgen and in partnership with American Bone Health, the Healthy Living series was designed to prepare your mind, body and bones for the 3-Day.