Running and Cardio Workouts for Winter


Stew, I noticed that you have been posting your winter workouts that involve more weights than PT.  What kind of cardio are you doing in the winter? The system of periodization that I have been using for over 15 years helps break up the year so I do not overdo any particular element of fitness.  So, during the winters I focus more on lifting and lower repetition calisthenics; I still run, just less frequently and at faster paced intervals. 

For instance, I still run 12-15 miles per week, throw in a few rucks for an hour or more, and of course swim.  So even though my mileage is lower compared to the summer, I still get enough cardio to keep the heart and lungs prepared for any test if needed. For instance, here is what I did today after doing a heavy weight / PT / swim workout yesterday.

Repeat 6-8 times ½ mile at faster than goal mile pace 20 squats 20 lunges (no weight) Swim 1000m with fins Swim without fins Repeat 5 times Swim 50m flutterkick with kick board Swim 50m scissor or breast stroke kick with kick board

As you can see, I still do cardio, even running.  I did have a few people opt to bike or work the elliptical pyramids instead of running due to unrelated lower back or hip pain.  For a non-impact option, I like to do a simple time-intensity pyramid. Each minute I make the bike, elliptical, or row a little harder than the previous minute by increasing resistance, incline, or speed for 20 minutes, then repeat in reverse order for a longer workout and cooldown.

Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS).  There are also over 800 articles on Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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Fitness Running and Cardio