10 Tips to help you run into a headwind with ease
I’m running like a dream. I know my pace is good. It feels like I’m running downhill although I know I’m definitely not.
You’ve felt it before too. And then you turn a corner or turn around for your next rep and it hits you. A headwind. Everything feels so much harder. What is the best plan of action when this happens?
If you have a planned speed session, you may want to find a different location or switch it to a different day, but if this happens in a race, or you have limited time, here are some tips to help you get through it:
Run behind someone. This can be difficult if you are slightly different paces, but like the pro-cyclists do, having a bubble of shelter will help you to protect your energy.
Pivot. No, I don’t mean turn around and run the other way - although that could be an option if you’re doing an interval session so I’m going to keep it in!
Switch the focus of your session/race. Instead of keeping a focus on pace, change it to a focus on effort. If you maintain the effort you will be able to bring the pace back up when the wind drops. If you try to maintain the pace you may tire yourself out too much early on
Count it as a strength session. Some people tie a sled behind them to strengthen their legs – you have given yourself a bonus strength session by working against the wind. Adapt your session as necessary
Focus on technique. It’s really useful to focus on technique longer than you do for your regular running drills. When heading into the wind, think about the following technical points
Relax your shoulders – you still need to breathe, right? This will make your posture good for breathing and save you from back ache once you’ve finished
Keep your cadence high. As always you want to aim for 180 strides per minute. Moving your feet faster will keep you moving forward without slowing you down each time your put your foot down.
Have a strong knee drive. This is essential for supporting your cadence. Giving your feet enough space to come through and move forward will make it feel easier to push into the wind
Do the session anyway. Bad runs are never actually bad. They help us build resilience, get comfortable being uncomfortable and prepare for races – which sometimes happen in imperfect weather conditions.
Reward yourself. However you choose to reward yourself – with a pat on the back, a coffee or an extra couple of pounds in the saving jar – make sure you do. Doing the session when you know it’s going to be tough is super awesome.
Consistency is the best way to improve your running. Showing up and doing it will give you bigger rewards than worrying about the detail of the session. When you have the choice to get out and run when you can’t control the weather, lace up and do it anyway. It will help prepare you in so many ways for your next challenge.
If you want personal support for your next running challenge – get in touch to find out how I can help through online or face-to-face running coaching.