For those of us living in areas where we are experiencing winter weather (or will be soon), this can be a challenging time of year. Even during the mildest winter it can still be tough to stay motivated when the days are short, there’s less sunlight, and it’s often cold, dreary, and windy. Let’s talk about how to survive and thrive during the winter running season!
How to Survive and Thrive During the Winter Running Season
I like to remind myself that winter running makes me appreciate running more during the other seasons. There is a lot that can be done during the winter months to help you prepare for a strong spring running season. It can also serve as an off-season to help you recover from a fall race. Or if you just like to keep at it all year long, that is an option too. You may just need to make some adjustments.
Try something new
Winter is a great time to try something new. Here are some ideas of workouts to keep you warm when it’s cold outside. There are many winter cross-training options, like skiing, snowboarding, or snowshoeing. You can stay inside and cross-train with a bike, elliptical, stairclimber, or pool. If you are getting tired of running in the cold, back off a bit and stay in shape with one of these other options a few times a week!
You may also like: How Do You Stay Motivated to Run in the Winter?
Embrace the Treadmill
The treadmill really isn’t so bad! In fact, it can be beneficial in some ways. It’s especially important to stay safe during the winter so if there is ice it’s better to stay indoors than risk an injury. You can try a progression run, intervals, or hills on the treadmill to help pass the time.
Try these 5 Treadmill Running Workouts to Boost Your Endurance!
Get outside
Ok, so maybe you have already opted to cross-train or use a treadmill. When the weather allows, it’s important to get outside for some fresh air! My goal is to get outside for a run or walk at least once a week during the winter. The fresh air really feels great even when it’s chilly out. If I’m going for a walk I try to go during the warmest time of the day.
Get the Right Gear
If you are going to brave the elements, its important to make sure you are prepared. Your run will be pretty miserable if you are underdressed or missing winter running gear. Here are some ideas for cold weather gear for winter running. I use a lot of my fall gear for winter running too.
Let Go of Expectations
Try to give yourself a break this time of year. There are some winters that are so brutal that I find myself skipping many runs or working out indoors more than I would like. But it’s just one season. Try to do what you can, but adjust your expectations as needed. If you are training for a race and it’s important that you get in your workouts, try to come up with a plan for those days when the weather is not suitable for outdoor running. Doing some cross-training instead of an easy run will still allow you to get in some cardio, and may even allow your body to recover better so you are more prepared for your next run. If you are working with a running coach, they can help you adjust your schedule for winter weather.
Many runners dread the winter, but it doesn’t need to be that way! Try to shift your perspective and think of it as an opportunity to take a break, try something new, or get in those cross-training workouts that you skip the rest of the year. You can survive and thrive during the winter running season!
Do you get outside regularly during the winter?
How do you make adjustments during the winter?
Do you cross-train more during a certain time of year?
You may also like:
5 Ways for Runners to Handle Winter Weather
5 Tips to Help Runners Stay Motivated During the Winter
5 Things I’m Focusing on During the Winter Months
RUNNERS’ ROUNDUP
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs, to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Some great tips, especially the one on shifting perspective and seeing the good aspects about winter. I honestly HATE the treadmill and I’d rather be outdoors even if the temperature is freezing.
Fortunately, I currently don’t have to deal with cold weather and I have a deep appreciation for that. Spring is around the corner!
I used to really hate the treadmill but now I dont mind it as much! Good thing because there are lots of reasons why I use it these days.
I love your idea of trying something new. Although our winters are no where near as cold or as harsh as yours, I think this winter I’m going to spend more time doing strength training especially when it’s too dark out to run.
Its a really good time to back off of running and focus on strength!
I do run my fastest in the cold weather, so there’s that! But some days are just awful, like last Saturday–the winds were relentless and it was cold. I was exhausted after that run! Those are the ones that force you to dig deep!
I think its really the wind that does me in! I agree about running faster in cold weather. (Up to a certain point- once it gets really cold then I start slowing down again).
I used to completely stop running in the winter and looking back on it, I feel like it really killed my progress. I literally had to relearn to run each spring. Then one year I got a gym membership and ran on the track and after that I got a treadmill and never looked back. There is nothing more satisfying than a good ol’ sweaty workout in the dead in winter. I try my best to get outside on weekends, but other than that I stay inside in the winter.
It can definitely be tempting to stop working out completely during the winter! Glad you figured out a way to get those runs in.
As you know, winter is definitely my least favorite season for running. Even though I still get outside for most of my runs, I purposely never schedule any big early-spring races that will require excessive mileage…cuz it ain’t gonna happen for me LOL
I have done one spring marathon and it was SO hard training through the winter for that! And of course it was a year we had snow and ice every other day.
I was so glad to see “embrace the treadmill” as one of your tips! I think that the treadmill gets a bad rap but it’s been my buddy this winter – more so because of my schedule than the weather (I don’t feel comfortable running outside when it’s dark)
I totally understand! I have come to appreciate the treadmill too. There are so many reasons to use one!
Winter running is actually my favorite! This winter has been a gift w our more mild temps. I do love to cross train in the winter time as well. I am looking forward to biking outside in the spring
This winter really hasn’t been bad at all! But I am still looking forward to spring.
I like to run outside in the winter unless conditions are just too hazardous. Luckily, so far the winter has been mild and my treadmill runs have been very few (I can only remember 1). I have Yak Trax for running on the trails or if there is snow on the roads, which I love, but have not even had to use them this wimpy winter.
It’s been awhile since I’ve run in the snow! And these days I am more likely to hop on the treadmill for various reasons, but its definitely nice to get most of my runs done outside!
Winter is usually our thriving season. The weather cools down, humidity takes a hike, and it’s just so much more pleasant to run. Sometimes, we can even wear long sleeves with thumbholes! I should write the counterpoint to this post for Floridian summer LOL. It would say almost exactly the same things about getting inside, doing other things and letting go of expectations.
Haha so true! The only thing is that summer can be brutal for us too. I feel like we get brief windows of good running weather in the spring and fall!
I hate the treadmill so yes I do get outside…unless it is icy or raining, I run.
No pace or distance expectations is key. And be safe…lights, avoid black ice, etc.
Yes, great point about the safety! When the weather is bad I also lower my expectations. But I am also willing to hop on the treadmill if I just don’t feel like dealing with the elements!
The right gear can really make all the difference!
I definitely do embrace the treadmill during the Winter. I am SO tired of the gray and wind and cold (and I’m not training for anything — or maybe I am, LOL, only time will tell).
The dreary weather can really get to your after awhile! It was sunny today so we got out for a walk even though it was cold. It reminded me of how much I need sunlight during the winter!
I’ve surprised myself with the amount of outdoor runs I’ve done this year! I’m shocked, really. I’m usually on the treadmill two or three times a week at this point in the season.
That’s great! There are some years I’m inside more than others. I think getting outside as much as possible in the winter is so beneficial.
Obviously I don’t have any issues with winter weather but I can use a lot of these tips come summer when it’s just too hot on some days to get outside to run.
Yes I think out there its alot harder to make it through the summer months while running outside!
I think having the right gear makes a huge difference! I am also finally learning to let go of my anti-treadmill mindset and embrace for at least shorter runs and speedwork.
It really does! And the treadmill can be really useful this time of year.
These are all great tips, Lisa! Because I run super early before the sun comes up almost all year long, the dark mornings in the winter don’t phase me. ONCE I warm up, I’m fine with the cold as well. I do find that mixing it up with intervals on the indoor cardio equipment certainly helps with the boredom!
The cold really isn’t that bad (usually) after you get started! And yes, keeping things interesting is so helpful!
I love how you frame winter as an opportunity instead of a punishment. Smart move.
I’m also with you on keeping at least one outdoor run each week. That “fresh-air reset” is real, even when your face goes numb!
Trying something new is a great way to stay motivated during the winter months.
Winter is my time to shine! It does get cold, but not unbearable, and I absolutely love getting out in the crisp air for some movement. I’ll be sad when summer returns.
I’m fortunate that I don’t have to deal with extreme winter temperatures. Good thing since I too cold when it’s in the low 40s!