The importance of running through the winter months

In Dagens Næringsliv it is written that running as a sport is increasing in popularity and exercisers are increasingly participating in competitions (Mangelrød, 2016).

The Norwegian Directorate of Health points out that approximately 11% of the Norwegian population runs one or more times a week. When the winter months announce their arrival, running is often replaced by another type of exercise or inactivity. This significantly increases the likelihood of race-related injuries at start-up.

Studies show that 25-35% of all exercisers are injured within the first 9 weeks at the start of running (Foster, 2015), which can be related to an absence of running during the winter months. The rehabilitation period for beginners who injure themselves is on average 71 days. This means that large parts of the racing season can go in the sink.

Tor Petter is a physiotherapist and training physiologist at Volvat, but also a trainer for the Norwegian Biathlon Association. He recommends all his athletes to run at least once a week during the winter months to avoid injuries and maintain their running form. There can be either intervals at the mill or short sessions such as warm-up before strength or recovery after competitions.

He outlines simple steps that can be injury-preventing and performance-enhancing to maintain the running form throughout the winter months.

1. Maintain running through the winter. One to two sessions a week has a good effect.

2. Strength training of muscles in the leg, thigh and hip, as well as stabilization training of the abdomen / back.

Get more motivation from a running style analysis. Often there are small corrections that can improve the running technique and prevent injuries.

4. Find the cross-country skis . There are many similarities between classic cross-country skiing in muscle use and movement.

5. Think of progression in downward adjustment of load towards winter and progression in load in spring. Here, running round trip work can extend the running season.

Physiotherapist and exercise physiologist at Volvat, Tor Petter Lillebo Stormoen

MONICA
GUTUEN

AMBASSADOR

Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious