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!

Upbeat Love Songs to Fuel Your Winter Walking

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It can be tough to find the inspiration to get moving when it’s cold outside or there’s bad weather. However, the winter is the perfect time to start your 3-Day training! By getting in smaller, consistent training walks now, it will help you get on a good schedule for the warmer months in the future. But, if you need some extra fuel for your next training walk, we want to be here to help.

Our 3-Day Spotify has playlists of songs that you’ve heard on the event, and they will keep you walking mile after mile. But in the spirit of love, which is always a topic around this time of year, we are rounding up some upbeat love songs that will motivate you to get walking until the spring thaw.

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Sunday Morning by Maroon Five: This is the perfect song to stretch to before your training or start your walk off strong and steady.

Ain’t No Mountain High Enough by Diana Ross: A fan favorite whenever we play it on the event, this song reminds us that there is no distance too great to cross for love…or that famous 3-Day mac n’ cheese!

Cheerleader by OMI: We will be cheering you on for every step of the 3-Day, and this song will cheer you through your training walk! Plus, it’s always good to remember to be each other’s cheerleaders as we go through life.

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I’ll Be There for You by The Rembrandts: If you don’t get this song stuck in your head, you’re a stronger person than most. But it’s sure to make smile and keep your thoughts positive, even if it hasn’t been your day, your month or even your year.

My Life Would Suck Without You by Kelly Clarkson: Our lives would certainly suck without you 3-Dayers! Sing along to this tune as you take on those miles!

Rather Be by Clean Bandit featuring Jess Glynne: “When I am with you, there’s no place I’d rather be.” That single lyric sums up how we feel about all our 3-Day family. Our favorite days of the year are the ones we spend with all of you!

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Light My Fire by The Doors: With a good consistent beat, and easy words to remember, this is the perfect love song for walking!

I Feel the Earth Move by Carol King: Hopefully the Earth is moving under your feet from strong and confident steps as you take on your training. But, if it’s also moving from feelings of love, that’s all the better 😊 The 3-Day is full of love of all kinds!

Come On Eileen by Dexys Midnight Runners: Just insert your own name in the chorus to keep yourself moving!

What are some of your favorite songs to walk to? We want to know what gets your feet moving! We might even make a playlist of all your favorites. Until then, enjoy the 3-Day Spotify playlists we have at the ready for you!

Cold Weather Training Ideas

Winter officially starts next week, but that doesn’t mean cold weather hasn’t hit much of the country already. That means if you’re already training for 2019, or just want to get a head start on your New Year’s Resolutions, the cold can put a damper on your work out goals. But don’t let the weather hold you back! Here are some ideas for ways to make the most of cold weather training this month and into the new year…

Layer Up

You can always remove layers as you walk, so add more layers than you think you’ll need. Always be sure to add a hat and gloves because you lose heat fast through your hands and the top of your head. Then layer on thin shirts, sweatshirts and coats or whatever you feel most comfortable with. Better to be a warm walker than a cold one!

Never forget to hydrate

This is KEY. Just because you’re cold, does NOT mean you don’t need water or other hydration during your training. Drink as you walk and try to stay away from dehydrating drinks like coffee or tea for a bit after your work-out.

Limit your mileage

Tackle your mileage goal throughout the day in smaller amounts. It will make the steps go quicker and let you conquer the other parts of your day with ease. Plus, you don’t want to be out in the cold that long! So, instead of trying to walk 15 miles in a row, break it up throughout the day. Do an early morning gym visit and walk half of your goal, then do a quick outside walk after work. You’ll get the same number of steps, but in a more manageable fashion.

Choose your route carefully

If you are walking outside, be certain that you’re walking someplace familiar and pay close attention to the terrain with each step. If the sidewalks have not been cleared of ice and snow, walk in the street. Also, be on the lookout for black ice! Always tell someone where you’re going and when you expect to be back. If you get lost in a snow drift, they’ll want to know where to start looking!

Get your groove on

Did you know we have a cold weather Spotify playlist especially made to motivate you during the winter? Add it to your phone and let it fuel your steps! A good song from your favorite artist is just what you need for motivation.

Stay indoors (if you must)

Just because its nasty outside, doesn’t mean you’re off the hook for training! Find someplace indoors to get moving. While we don’t recommend that you do all your 3-Day training on a treadmill, it’s a perfectly good alternative to outdoor walking if you need it. No treadmill? Throw on your shoes and walk on an indoor track, through a shopping mall, or up and down the stairs in your office building.

Get your cardio in different ways

If you don’t like walking inside, don’t worry, you can get your cardio some other way! From spin class to group cardio and barre work outs, there are plenty of ways to get your heart pumping inside this season. Make the most of winter!

What are your favorite winter training ideas? Share them with us in the comments!