1. Dynamic Warm-up: Preparing your body to do work (in this case to run) will allow you to get more from your workout and feel less fatigued. If you don’t normally do a dynamic warm-up before your run there’s no better time than now when it’s below freezing outside to start.
Don’t know what to do for a dynamic warm-up? Try this:
2. Strides: Do these to work on foot turnover, help with form and create muscle memory for the body to be able to move quickly after steady state running. Strides are short accelerations over a short period of time. The amount of time you are running fast is really short, 10 seconds or so.
Learn how to do strides correctly by watching this video by Jason of Strength Running.
4. Mix-Up Your Runs: Doing the same workout day after day shows that you are consistent and dedicated. However, mixing up your run will not only prevent boredom and burnout, but it will also allow you to become a better runner. While this sounds like a no-brainer to some, I hear from runners all the time who never add in speedwork.
Stuck in a rut? Try this workout: