Note: The following post was originally written for Eugene Marathon as I am a 2017 Ambassador for the race organization (Use code “AMB2017WB” when registering for the Half or Full to save money!).
Depending on where you live, winter training can be challenging. Morning runners may be lacing up before work which could mean pre-sunrise runs in the finger-numbing cold which could very well limit the kind of workout that realistically takes place: really fast runs because your body is dying to warm up or rather slower runs because it’s sub-40 and you are out there before the sun has woken up. Evening runners can’t catch a break either; it might be a tad warmer than in the morning, but probably not by much. No matter your struggle though, you choose to train throughout this season because you are a force to be reckoned with; because you don’t back down when it gets tough; because…you are a runner. And you already registered for Eugene 2017. (Right? Right??)
Training outdoors during the winter months takes a lot of will and a lot of energy, but it should also include some cautionary steps. Generally, people get sick more often during the winter months and because training for a half or a full marathon can take quite a toll on the body, it is ever-important to make sure you are taking the proper steps to make sure you are handling winter training well. Of course, this means the common sense stuff such as wearing gloves and hats if necessary and certainly running in long sleeves and perhaps a jacket if it’s raining, but what is also very important to not forget is that the food you eat during this time is more than just fuel for the furnace, but fuel for recovery and nourishment as well.
You can’t train if you can’t train so the most important goal for every runner no matter the season should be to remain healthy. “Healthy” can mean injury-free, but it can also mean free of sickness and with both of these definitions, proper nutrition is important. Eating healthily is not something that comes easy for many people during the winter season so thinking about ways to help you stay on top of your nutrition game can be helpful. One way to do this is to make a list of winter foods local to this area and keep it on your fridge or wherever you will see it often. When you are going grocery shopping or looking for what to make for dinner, play around with a couple of those foods and reap the benefits of the nutrition of the seasonable fruit or vegetable. Below is a short list of only some of the foods that are in season or still in season in the Pacific Northwest area during some or all of the winter months. As you’ll see, it’ll be rather difficult to sustain yourself on only these foods, so remember that this is just a way to get you to include healthy, in-season produce into your diet.
Beets (and beet greens) Brussels sprouts
Chard Collard greens
Mustard greens Potatoes
Winter squash Turnips
“Winter foods” can also mean foods that one generally eats when the weather gets colder, a.k.a. comfort foods. One of the common realities of winter-eating, for many, is eating foods that make us feel full and warm. Let’s face it: watercress and kale just won’t cut it and that’s perfectly okay. It doesn’t mean that watercress and kale can’t be added to foods that we do love to eat in the winter, such as chili, vegetarian or otherwise. Great idea huh? Or add some of these and other ingredients into a hot, easy-to-make stir fry with some potatoes or brown rice. Talk about a filling meal that would provide a ton of nourishment and nutrients! Adding a ton of vegetables to your soups and even some seeds or nuts (cashews would be great!) is another easy way to make sure you are getting the extra nutrients you need when training such as Vitamin E, Vitamin C, Potassium, Magnesium, and more.
My go-to winter foods that are not in the produce aisle include oatmeal, brown rice, mashed potatoes, and peanut butter and jam sandwiches. And how would I “nutritionize” these dishes even more? Adding kale or spinach to the brown rice or mashed potatoes is simple enough. Adding hemp hearts or ground flax seeds to oatmeal is a great way to boost its nutrition profile, but so is adding a few leaves of spinach if you’re up to it. Savory oatmeal, anyone?
So think about the foods you gravitate toward in the winter months and brainstorm some ways to add some vegetables, fruit, or whole grains and seeds to it to give it the nutrition kick that it and you could use during your training.
–The author is a sucker for a good peanut butter and jam sandwich and challenges all to add spinach, turmeric, and cinnamon to their next PB&J. See you in Eugene, May 5-7!
PS: If you have any questions about nutrition in general or nutrition with regards to training, please don’t hesitate to comment here or email me (info in About page).