What can we do, during long winter days?   The snow and cold days can be discouraging  for our training schedule so our training habits are in downfall. Cold weather forces us to bundle up, slowing our stride and our favorite  trails are covered with snow and ice. Depending on where you live and when you run, there may be days when you shouldn't run. Extreme cold, when temperatures are below well zero and the wind is blowing, or when the roads are slippery.  Hire are few tips to keep up with our work out. Sport activities to motivate yourself to not only stay fit, but to improve your fitness.

Cross-country skiing –  Cross country skiing is an excellent aerobic exercise and can actually help you increase your oxygen intake beyond what your running does. On top of that, the gliding action stretches your hamstrings, calves and lower-back muscles. All in one activity, you promote flexibility, muscle fitness and  cardio respiratory endurance. This, of course, translates to improved performance when you get your running shoes back on your feet.

Skiing downhill –  Helps you with higher endurance and legs will get stronger. Skiing requires that the heart, lungs, muscles and joints work tremendously hard. It gives you an opportunity to go outdoors and play in the snow. Of course, you need to learn the skiing techniques.

Swimming – Swimming is a great additional workout for runners. Works for all of the upper-body and core muscles and stimulates blood flow. Helps you maintain cardio respiratory fitness too. You can try aqua-running by using aqua belt or aqua vest.

Running on a treadmill – This gives you a chance to do great progressive workouts, in which you increase either the distance or the intensity of your run . It can let you do the ultimate in precise training. You can know your speed and heart rate at all times, and vary them according to any formula you want to follow.

Gym - Weight training increases muscular strength and can reduce the risk of running injuries. Focus on the glutes, which are a prime mover in running, lower back, trunk muscles  and the hip rotators, because runners tend to have very tight hips. Do not forget that you use your legs so much that you need to strengthen them. 

Stability ball - You can choose to work on a specific area of engage all four key muscle groups in a well-rounded workout. Exercises improve flexibility, balance, and coordination as well as core strength. They'll also help stabilize your spine to prevent injury to the lower back and  hips.                                                                           

Snowball fight – When there is fresh snow outside, just go for walk with your friends and you will see how it turns …   yeeeee back to childhood!!!