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Source: Endorphin Fitness
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By: Jon Luader

If you look out the window right now chances are you won't see the sun. If you go to the mall then you'll probably have to park a mile away, and if you walk into your favorite grocery story you might be greeted by a ten foot tall dancing Santa - the same one that your obnoxious neighbors have proudly planted on their front lawn. That's right it's December! But what does that mean for your running?

December, or the cold season in general, is traditionally a "down" time for training and racing. It's not the best time of year to train: its cold out, the sun only appears while most of us are at work, the holiday season brings pesky family obligations that interfere with running, and outside of the occasional Jingle Bell Run there really aren't any races to run. So what should you do?

First and most importantly, remember that every runner from the best in the world to those who just started last summer needs some time off. Just as your body can't continue to improve if you run hard every day, it can't continue to improve if you train hard every week. Every runner should take at least two weeks off after their "peak" race (or the race that's most important to you) and marathon runners should take up to six weeks. Over the long term the rest will galvanize your training and you'll run better and stronger than ever before. If you ran your most important race in mid-November (and most Richmond area runners did) then you should be doing very little running right now. If you kept training hard after your race then stop and start your rest period now.

Second, try and be active during your down time. It's nice to take a few days and do absolutely nothing but after a while most of us start going crazy. The best thing to do is cross-train (it beats raking leaves). Hit the pool for some laps (or even better some aqua jogging), or grab your I-Pod and find an open bike, elliptical or stair master at your local gym. Cross-training is also a great way to get in a workout on those days when the conditions are unbearable outside and you can't take another minute on the treadmill. It's good aerobic work without the pounding.

Third, focus on aspects of your running that normally get pushed to the side such as technique, strength training, and even stretching. The short, easy runs that you'll start with after your break provide the perfect opportunity to correct form flaws (and we all have them). Throw in a few strides at the end to work on good technique at a faster pace as well. If you're coming off an injury, it may have been the result of poor biomechanics that need to be fixed for better, healthier running. Correcting form takes time and it's not a good idea to tinker before big races so the off-season is the best time for it. Strength-training is another great area to focus on. Strengthen your quads, glutes and hamstrings to make your stride more efficient, and tighten up those abs for better posture when you run (plus everyone wants nice abs). Finally tight muscles are injury prone muscles so don't ignore stretching (a pilates or yoga is a nice idea).

When you resume training remember to build your mileage slowly and take your time before moving to speed work. There's an old saying in running, "you can't shoot a cannon out of a canoe." Make your canoe a battleship and then start firing your cannons.

Endorphin Fitness was founded in 2005 to provide all types of adult and youth endurance athletes with individualized programs that are committed to improving the athlete in sport as well as life. EF combines state-of-the-art technology with the knowledge and skills of top coaches in order to create an unparalleled experience in endurance training. When you are part of Team Endorphin Fitness, you can rest assured that the coaches will provide you with the opportunity to become a stronger athlete as well as a stronger person. Endorphin Fitness will take you to levels you never believed possible.