By Angelina Stevens
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My 7-year-old godson, Auryn, has been a part of a program that introduces kids to running and challenges them to complete 26.2 miles over the course of several months during the winter. The training culminates with a two-mile race where the kids get to duke it out and show off their newfound fitness.
During our two-mile training run around the neighborhood, I was inspired by Auryn’s determination despite the chilly, wet weather, and his playfulness in winning the multiple sprints we staged. Not only was this a major bonding experience between us, but a passing of the torch that was given to me through generations of distance runners.
To a child, running is a means to an end, and a natural part of being outdoors and free. This winter, I encourage us to embrace this feeling of being young, carefree, and able to exercise our bodies and imaginations. With the holidays ahead, it is easy to lose focus of fitness and good eating habits, so adopting a preemptive strike can keep our waistlines intact and the seasonal blues at bay.
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Master Your Motivation
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1. Eyes on the Prize. Training for a winter running race or aiming to shave seconds off of your 100-yard swim time are excellent ways to keep the excitement high and improve cardiovascular endurance. The time spent working on cross training, strength, and flexibility now will provide newfound power, speed, and agility for endurance sports in the new year. Most chronic athletic injuries are due to muscle imbalances, so now is the time to work on the core, stabilizing muscles and unwinding poor posture patterns. On a day-to-day basis, I like to use a reward system as a motivator when the weather gets especially nasty. This is as simple as a post-workout soy latte or a steaming bowl of steel-cut blueberry oatmeal.
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2. Enroll Others. It is much easier to get moving in the freezing cold or dark if you have a partner in crime at your side. Not only does it increase your commitment, but it makes the workout a free social engagement, where you can connect without the interruption of family, cell phones, or stimulating the economy. Holding a weekly indoor trainer session with friends while watching favorite TV series episodes is an easy, fun way to get your workout in and decompress from the workday. Others like to use social media to post their workouts or connect with like-minded exercise enthusiasts to establish accountability and motivation.
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3. Supercharge Your Immunity. Antioxidants, L-lysine, B-vitamins, vitamins A and C, and herbs like astralagus, echinacea, cats claw, and olive leaf are all examples of natural nutrients that help to support a strong winter immune system. Most of body composition depends on the amount and quality of calories ingested, so eating well can make up for missed workouts or spending less time training. Knowing when to exercise and when to rest when feeling immune-compromised is vital to quick recovery. In general, if there is no fever, and the symptoms are above the neck, (e.g., sore throat, sinus congestion), it can be beneficial to exercise at a light intensity to loosen congestion, open the nasal passages, and stimulate lymph circulation. If there are body aches, fever, bronchial congestion, or fatigue, it is best to lay off of exercise until the infection subsides. When in doubt, rest and ask your doctor for further advice.
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4. Winterize Your Workouts and Wardrobe. The key to cold weather exercise lies in proper gear and attire. It is crucial to keep the hands, feet, and head warm to be able to withstand temperatures dropping below 35 degrees. Insulated shoe covers, gloves, and wind-blocking garments are cold weather mainstays. And spending the money on quality gear can motivate you to actually use it. Winter is also a great time to try a new sport, exercise DVD program, or class that is exciting or convenient to do at home. Try to incorporate workouts into your daily routine, like running to or from work, or biking over the lunch break. Not only will you save gas money, but you will be more apt to eat healthy if you know you have a workout ahead.
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I always look forward to training and racing in the winter months. Not only is it cyclocross season, but I get personal satisfaction from heading out to train in conditions that few others would be caught dead in. You haven’t lived until you have tasted a steamy cup of lentil chili and a hot shower after braving the great outdoors in an ice storm or running 10 miles in a blizzard. So whether you head out to mountain bike in the next snow storm or choose to attack your abs in the living room, feel the joy in having a human body that is able to move, enjoy, and experience this wonderful winter season.
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Dr. Angelina V. Stevens, D.C., owns holistic chiropractic and acupuncture centers in Durham and Chapel Hill. She is passionate about healing the body naturally without the use of drugs or surgery and by finding the true causes of pain and illness. As a triathlete, Dr. Angelina has completed in world-class events and has represented the U.S. as a triathlete on Team USA 2001. She currently competes as an elite cyclocross racer and can be reached at www.stevenswellness.com or email at drangelina@stevenswellness.com.
