winter running

View all show notes and timestamps on the KoopCast website.

Episode overview:

CTS Coaches John Fitzgerald and Stephanie Howe discuss how to navigate winter training for Ultramarathon.

Episode highlights:

(14:39) Structuring the winter season around races: athletes who peak at different times of the year, longer recovery for athletes with longer race seasons, 4-8 weeks of fun or unstructured training, recognize when you need a break

(37:58) Work on weakness at a time: athletes try to change too many things at once during the winter season, examples, pick one weakness to work on

(59:36) Fitz on returning to running: shifting from non-weight bearing to weight bearing activities, strength foundation, working on running while snow piles up, keeping two runs per week

Additional resources:

SUBSCRIBE to Research Essentials for Ultrarunning
Buy Training Essentials for Ultrarunning on Amazon or Audible.
Information on coaching-https://www.trainright.com
Koop’s Social Media: Twitter/Instagram- @jasonkoop

In this episode Chris and Finlay run through the fundamentals of putting together your winter running wardrobe. 

Whether this is your first winter as a runner, or it's always a season that blights your progress, this episode will run through how to build you running wardrobe to withstand the wind, rain, and cold. 

To get in touch, email: the pod@run4it.com.

Part two of our Montane Spine Race double feature - Chris and Jason are joined by Christopher Cowley, a highly accomplished ultra runner who made his Spine debut at this year's edition of the iconic race across the Pennine Way. 

With wins at the Hardmoors 160 and 200, Christopher came into the 2022 Spine Race with as much experience as you could possibly hope to have short of an actual completion or living on the Pennine Way itself. This episode is full of insights from a first-time finisher of the notorious 268-mile Winter gauntlet of a race. Christopher talks training, nutrition, what he'd do differently next time, advice for potential entrants, and the surprising amount of due diligence that went into that seemingly barbaric finish.

Less pressingly, the trio debate the merits of the different varieties of chocolate buttons, and the Christophers labour a toothpaste analogy...

To get in touch, email: thepod@run4it.com. 

Photograph courtesy of the Spine Race

Jen and Andrea talk with Greg about the upcoming race, Bald Unyielding Twilight Trail Trial also known as BUTTT.  Jen asks many questions about this cold night running event that Andrea convinced many of her friends to sign up for.  
Greg shares some inside information on running outside on those cold wintery days.  

Be sure to follow us at facebook.com/RunnersOfTheCorn or instagram.com/runnersofthecorn

Jess and Ben discuss why you should continue training during the cold winter months and reasons to run outside versus the treadmill.  Additionally, they review what to wear, fueling tricks and training tips.