Winter Training

Winter can be a challenging time for runners. With shorter daylight hours, adverse weather and colder temperatures, not to mention busy social calendars around Christmas, with Spring goals seeming a long way off, it can make it hard to stay consistent / motivated with training. However, with some extra effort and smart planning you can still maintain fitness over the Winter months.

Running outdoors in winter offers several benefits:

Mental Strength: I often joke with myself when running in challenging weather, that it’s worth double! One thing’s for sure, tackling tough conditions builds mental resilience and makes you appreciate the good days more.
Consistency: The key to improved performance as a runner is consistency and maintaining fitness over the Winter months is part of that. As the saying goes, Winter miles = Summer smiles!
Cold Temperatures: Despite the cold weather, many runners, myself included find cold weather ideal for faster-paced runs. You can’t beat those still, dry, sunny Winter mornings for interval work or race day.

However, there are times when it’s better to play it safe. Icy underfoot conditions, heavy snow, or poor visibility can make outdoor runs dangerous. That’s where the treadmill can be a life saver during the Winter months.

For me the treadmill isn’t just a last resort—it’s a valuable training aid especially at this time of the year. The treadmill offers the following benefits:

Controlled Environment: Perfect for progression / tempo runs, intervals, and pacing practice.
Convenience: No worries about running in the dark or icy paths.
Injury Prevention: Running indoors reduces the risk of slipping and helps avoid overexposure to cold. 

There are many ways you can add variety to your treadmill runs by playing around with the following:

Use inclines to simulate outdoor routes, perfect for example if you’re planning a Spring Marathon such as Boston.
Incorporate varied speeds to keep it interesting. If you’re short on time, jumping on the treadmill for a quick warm up followed by a ‘fartlek’ is a really good way to add some speed work to your schedule.
Watch a favourite show or listen to a great podcast, which is a great time saver at this time of the year.

If you are braving the elements, here are my top tips for Winter running:

1. Layer up with moisture-wicking fabrics and invest in windproof, water-resistant gear. Don’t forget gloves, a hat, and technical running socks. Wearing reflective gear during the Winter is a must too, especially if running outside the hours of day light.
2. Choose the correct footwear for the type of running you plan on doing. If you’re venturing out onto the trails, opt for shoes with a more aggressive grip to help you tackle varying terrain.
3. It’s important to warm up all year round, but especially during the Winter months. In colder weather, your muscles need a little extra warming up and activation pre run. Start with a dynamic warm-up indoors to reduce injury risk.
4. Whilst you might not feel as thirsty, staying hydrated is crucial. Sometimes when you wear multiple layers you don’t realise it, but you actually sweat more and if you are running on the treadmill it’s very easy to get a good sweat on. Practice good habits year round, by optimising hydration around training.

Winter running can still be one of the most enjoyable times of the year to run, it’s just a case of being flexible, and listening to your body. Don’t be afraid to mix your training up with some treadmill days but make the most of those perfect Winter days when the sun is out. By staying flexible and prepared, you’ll not only maintain your fitness but also develop mental toughness that sets you up for success.