10 ways to keep your running crisp in the winter

1. Take a break. That’s right, it says here that a good way to stay motivated and fit during the winter is to take time off. No matter what level of runner you are, your body will appreciate taking some time off — maybe a week or two — to recover from a long summer of training and racing. But don’t get lazy and start eating Krispy Kremes every meal, stay active in other activities and catch up on sleep.

2. Cross train. Furthering that point, give your legs (and brain) a break and spend more time cycling, mountain biking, hiking, swimming, cross country skiing, surfing or Stairmastering (is that even a word?) this winter. Now is a good time to build muscle and give your joints a break, and the more cross-training you do, the better overall fitness you’ll have when you start building your running base again.

3. Sign up for a race. Some people can fall out of bed and run 10 miles. Others among us hit snooze four or five times. One way to stay motivated and fit during the winter months is to sign up for a winter race. It could be a local turkey trot or a destination half marathon or marathon. Just don’t put too much pressure on yourself during the winter months and avoid doing speed work this time of year. Remember, it’s technically the “off-season” so have some fun. (And pick a race in a warm destination like Arizona, Florida or Mexico!)

4. Plan ahead. Think about your running goals for next summer. Are you training for a marathon? Do you want to run the same races you ran this year, only faster? Narrow down your goals, plan your races and book flights to commit yourself to the cause.

5. Work with a coach. We all have big ambitions during the off-season, but that doesn’t always equate in successful race results the following summer. Why not? Sometimes injuries, work or unexpected travel plans get in the way. But overtraining and improper training can also be culprits, too. Now is a good time to sit down with a coach to develop a training plan that will meet your specific running abilities and race plans. If nothing else, it creates accountability — especially if you’re paying for the service!

6. Buy new shoes. Nothing motivates a runner like that “new shoe smell.” In reality, it’s probably that new shoe feel, but the smell isn’t bad either. But if your feet feel good, your legs will feel good. And if your legs feel good, your brain can think about something else while you’re enduring the trials of the miles.

7. Dash through the snow. If you live in a cold climate, enter a snowshoe race this winter. Snowshoe racing is a good way to do a high-intensity workout in a unique setting. There are more than 50 snowshoe races around the country every winter, ranking from 5K to marathon in length.

8. Eat right. Raise your hand if, during your off-season, you treat yourself to something you try to avoid during your peak of fitness? A huge juicy cheeseburger? A chocolate shake? A deep-fried Snickers bar? There’s no better time than right now — before the decadent holidays arrive — than to get those luxuries out of the way. Think about fruits and vegetables being your power source (just like Popeye and his spinach) and you’ll be a lean, mean training machine by the time the new year rolls around.

9. Find new trails. We all get bored running the same routes over and over again. This is especially true in the off-season, when training tends to be more low-key. The solution? Get out a map and seek out trails in neighboring communities. Even if you run one new run every two weeks, you’re sure to clear the mental baggage that comes with running in the same places over and over again.

10. Run with a group. Training alone can get monotonous, even with bootleg Led Zeppelin tracks cranking in your iPod. Running with a running group or a running partner once or twice a week can break up the doldrums of running every workout on your own. You can feed on what other runners are doing and learn from their experiences.