Jes Woods' Winter Non-Negotiables

I know many athletes struggle with the off season, that is, the time of year where there’s little to no racing and the notion of deliberately resting and reflecting on the season past can be tough for people who are used to always striving for something. As a running coach, almost as soon as the marathon race season comes to an end my DMs are full of “Well what do I do now?" type questions.

The answers to those questions are actually quite simple. The off season isn’t a time to just lay on the couch and do nothing (although that is totally acceptable, especially in the three to seven days post-marathon). No, the off season is a time to take care of yourself physically and mentally. It’s a key time to rest, reflect, and rebuild for next season—and there are non-negotiables I have every winter to help me do exactly that. Here they are:

Stronger Is Better

While it can be hard to get to the gym during the height of marathon training in the spring and summer, in the winter, you have absolutely no excuse. In fact, the gym should be your priority, with strength work providing you with the perfect base before your next round of targeted run training begins. Look back on your training logs and reflect on what injuries, aches, pains, or niggles popped up and derailed some of your training—then take the necessary steps to strengthen those weaknesses. I'm currently working with a strength coach on my weaknesses, specifically my right hamstring tendon and posterior tibial tendon. We're starting with isometric exercises as a safe way to help activate the muscles around my beaten down ultra running tendons without putting too much strain on the healing tissue.

In every attempt to help speed up the tendon repair, I'm coupling strength training with collagen supplements. I'm adding a scoop of Momentous Collagen Peptides to my electrolyte drink of choice. Collagen is essential for tendon health and it also aids in muscle recovery between workouts.

Dial In Nutrition

When I'm in the thick of training, I admittedly become a little bit more lenient with my nutrition and can convince myself that "if the furnace is hot enough, anything will burn." Now that I'm not training at peak intensity, I need to be more mindful. My favorite trend of the moment is protein coffee in the morning. I add one scoop of Chocolate Momentous Whey Protein powder to my cold brew and mix with a frother to kickstart my daily protein intake. If you are someone who likes to exercise first thing in the morning then this is a great way to spread your protein intake more effectively versus trying to pack it all into your meals later in the day.

Move Your Body In Different Ways

Following a training plan week after week, day after day, can no doubt lead to mental burnout. So while you have the flexibility in the off season, combat the mental burnout by adding some variety to your workout routine. Take a new class that you've been meaning to check out, try training with different people, or switch up the scenery and touch some dirt with a hike to calm your brain. For example, I'm currently writing this while wearing a weighted pack on a walking treadmill. Stressing your body in different ways has its physical benefits (your muscles will adapt to these different stressors and build back stronger), but it will also contribute to a healthy mind.

TLDR? Even though races seem a long way off and it’s cold, dark, and unmotivating outside, if you can keep your routine interesting and stay diligent with your supplements through your off season, you’ll come out the other side a stronger, happier, healthier athlete—I promise.