How We Adapt Our Running and Cardio Workouts During the 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 more than 15 years helps break up the year, so I do not overdo any particular element of fitness.  So during the winter, 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 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.

• Run a half-mile at faster than goal mile pace

• 20 squats

• 20 lunges (no weight)

• Swim 1,000 meters with fins

• Swim without fins

Repeat five times.

• Swim 50 meters, using the flutter kick with a kickboard

• Swim 50 meters, using the scissor or breaststroke kick with a kickboard

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 glider or rower a little harder than the previous minute by increasing the resistance, incline or speed for 20 minutes, then repeat in reverse order for a longer workout and cooldown.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.