Ski to Run (happily)
Most of the athletes we work with (and mountain athletes in general) enjoy a range of sports through the year, moving from season to season and capitalizing on the best way to move through terrain – on skis, bike, or foot. And while the development of aerobic fitness and strength happens across the board, the specific movement patterns and resilience for each activity need to be adapted anew with each one. Case in point: every winter I try to maintain a handful of running miles each week in order to keep some impact in my legs and make the transition to springtime and higher volume running that much easier; however, I’m not always successful in this…
If you’re like me and have been maximizing snow quality and winter fun and have not yet made a shift into running, we’ve got a few useful tips to do so in a sustainable, (hopefully) non-injurious way:
1. Small doses, repeated frequently: While your robust skiing fitness may urge you to head out for a 1hr+ run, your connective tissue and fascia think differently. Start introducing running in 20-30min chunks, perhaps as a warmup for strength or a recovery effort after a spring ski or bike ride. Gradually increase the frequency (# per week) first, then duration.
2. Alternate walking and running: Don’t be bashful about starting slowly; remember that technique is a big component of running just as it is with skiing; ensuring that you’re moving well and with proper form will help lay a good foundation for the season to come. Consider alternating :30sec of running and :30sec of brisk walking, in order to focus energy on really dynamic, proper running form then allowing a short recovery to let the neuromuscular wiring refresh. Slowly increase the running time and decrease the walking portion over the course of a week or two, until you’re running consistently for the entire duration.
3. Check your footwear! Consider starting the spring running season with a clean slate; those trail shoes from last fall with the mud still caked on them may be broken down and unsuitable for your re-entry to the impact. Make the investment in a fresh pair of shoes to ensure a good platform from which to introduce impact again.
4. Keep the training diverse: The start of a new season is a great opportunity to diversify your training; typically there aren’t big objectives you’re aiming for so the latitude is there to have lots of different activities in the mix. Blend moderate amounts of running, cycling, skiing (if available) and other impact and non-impact sports to help engage the full range of muscles and movement patterns. Just like with young children, broadening your activity pool will help reinforce good athletic components like balance and coordination, and help ensure you don’t immediately overdo it in one area.
5. Rebuild the strength: Springtime also offers great opportunity to get back to the gym if you’ve been ignoring it for powder days and steep couloirs. Start with light resistance and general movements like squats, box steps, deadlifts, and more, then gradually increase the loads to strength those prime mover muscles.
