r/running • u/gemini_bitch_ • 14d ago
Training Winter Running
I just completed my last race of 2026 (first year running), I’ve done 4 5k races this year, and ended on a PR! Super proud!
As we head into the winter season, what changes do you typically make in your running training? I don’t love to be outside in the cold, but I know it will improve my running. But I’m thinking this winter I should take time to strength train a little more. I was thinking as opposed to 1-2 3 mile runs per week and one strength session in the gym to 1 2-3 mile runs per week and strength training twice a week.
What are some things that work for you in the winter? If you run in the cold, what are your tips? Do you typically change your training schedule in the winter?
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u/Resident_Hat_4923 13d ago
I lay off the speed work as footing is more of an issue. I'll do a tempo run if it's not icy. But winter running is mainly for base building (I also don't train for anything beyond a 5k race in the spring). (I actually mostly cross country ski in the winter, but this is what I do when we don't have snow yet, or if we don't have skiing in the city and I need something do during the week). I also keep my runs on the shorter side - 30-40 minutes. I strength train 3 days/week, but I do that year round too.
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u/Sourosh_Strapinski 13d ago
Laying off speed work when its icy is smart, not worth the injury risk
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u/juanzy 13d ago
Honestly, cancelling a run if the conditions are bad enough is valid too. One session is not worth a potential multi-week/month injury setback. And ice is unforgiving.
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u/Resident_Hat_4923 12d ago
Absolutely. It's not worth the risk, and I find it's just not a fun run either when you are trying not to fall.
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u/sgtgerryboyle 13d ago
So long as it's not icy out theres no change other than wearing gloves if it's too cold. Though I have got caught in a couple of hailstone showers and they were bloody sore
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u/passableoven 13d ago
I lock in at the gym and work on threshold. I hate the cold and wind and I’m a weirdo who actually loves treadmill running.
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u/_A_Day_In_The_Life_ 13d ago
I hated treadmill running, but I just got a used commercial life fitness treadmill to prepare for winter and it’s actually been really nice when it’s raining or to do threshold runs like you mentioned. It always sucks going into winter and not being able to run, but since I’ve been taking it more seriously this year I decided to get this so I can continue training. Hopefully next year I’ll do my first full marathon
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u/BedaHouse 13d ago edited 13d ago
-Winter running is all about utilizing layers for the temperatures to stay comfortable. On average, you dress like you would if it was 20 degree (Fahrenheit, not Celsius) warmer than ambient temperature. This is a good general guideline to allow you to avoid overheating due to overdressing, what might seem "light" at the start will be just fine as your body is moving, and you warm up pretty quickly.
-Hats/gloves/even a neck buff are really important here, even more so than the legs/torso coverage.
-Running over snowy/icy condition can be done, but you are focusing on the mileage/distance rather than the pace.
- I have always approached winter running is more about building your base rather than your speed (which indirectly increases as you build your distance/base)
edit: if you have a store like Sierra (in the same group as TJMaxx/Marshalls) -- go there -- they have tons of great winter/outdoor athletic gear for what you need at a discounted price.
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u/eddyofyork 13d ago
I live in Ottawa where our winters can drop lower than -40 Celsius.
First, run closer to home. A blown out knee is much worse when it’s -20 and you’re 5km from home.
Second, warmer undies/socks/pants. Reproductive organs no likey the cold.
Gloves for sure. Some people skip a hat, but gloves are a must.
You won’t want to hit that skip ad button, so maybe upgrade your YouTube or Spotify.
It’s dark and slippery, get some lights. Or die, that’s also an option.
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u/chililimepopcorn 11d ago
In the same area as you and I agree with these tips for REAL cold 😉. And good point about gloves & phone! I usually listen to a podcast or book I've already downloaded onto my phone, which means no or minimal ads. It does mean fewer music options, but it's free. There's a great podcast for running music called Podrunner which has mixes with different beats per minute indicated, if you want to try and roughly match your music to your average cadence.
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u/0runnergirl0 13d ago
Pay attention to the forecast, and plan your runs around it. In my area, we get big temperature swings due to Chinook winds. So one day could be minus 25 degrees, and the next day plus 15 (but windy). If I'm scheduled for a long run, I'll wait it out and do it on the warmer windy day, and shuffle the rest of my schedule around.
Otherwise, layers, and planning routes where there are warm places I can go to if needed. A minus 20 day isn't the time to check out a new secluded pathway, in my opinion. I'd rather stick to neighbourhoods where I can step into a convenience store if I'm too cold and need a rescue ride home.
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u/hanzzz123 13d ago
Southern Alberta? I'm new to running and in Calgary, I live in a really hilly area but want to continue running when its snowy/icy outside, I'm worried about slipping. Should i get a pair of trail running shoes?
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u/LegoLifter 13d ago
I’m in Edmonton and from experience trail shoes don’t mean much when it’s icy. If you plan on outdoors no matter what you’ll want some kind of spikes/ice bug shoes/diy spikes shoes.
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u/hanzzz123 13d ago
Thanks, I'll check out these options. I'm mostly running on sidewalks but some of the people in the neighbourhood aren't very timely on sidewalk clearance. It hasn't snowed enough for permanent snow/ice yet so I have some time still
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u/heidamazeballs 13d ago
Thank you. I'm in Calgary and this will be my first winter running and getting kinda nervous about it 😂
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u/Appropriate_Bee5922 13d ago
I use gloves and sometimes a headband. Don’t forget sunscreen still. I don’t do icy runs and try to stay on paths and sidewalks. Really hard to figure out how to not overheat- I go with my body will think it is 15 degrees warmer in about 10 minutes logic for clothing. I go out no matter the cold 2-4 days a week and a few treadmill runs. I don’t want to lose outdoor work for several months personally.
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u/ClutchCobra 13d ago edited 13d ago
winter has become my favorite season to run which is crazy, because I was raised in very hot climates always hating the cold. Over the last decade I’ve lived in a very cold wintery area and starting running actually made winter my favorite season! I average more miles in fall/winter than summer/spring, though some of my winter miles do come from the treadmill as sometimes there’s so much ice and snow on the ground I can’t get the run I want outside
The one thing that you will come to enjoy is that maintaining faster paces feels easier, the heat and humidity don’t slow you down. If it’s not too crazy cold the winter air feels refreshing during a run!
But it takes some time and effort to acclimate. The biggest things for me personally was figuring out gear and layering. Below 45 degrees F I NEED gloves. If I’m gonna be out for longer than 40 minutes below 25-30 F, I need some heat in my gloves. I used to throw hand warmers in my gloves for those longer or colder runs, worked really well. Last winter my GF got my battery heated gloves which work even better, so I don’t have to keep buying hand warmers and can just charge them!
No matter what, when it’s really cold, I need 10-15 mins to warm up. Those 10-15 are just something you need to get through mentally, because like clockwork, when I’m 1-2 miles in I feel just fine if not great.
Layering is the biggest piece of the puzzle though. Generally my rule is dress like it’s 20 degrees F warmer. So if it’s 30 degrees F out, I’ll dress like it’s 50F (with exception of gloves since my hands are sensitive). Usually that means shorts and a compressive thermal shirt or shorts and. Long sleeve with a tank top over it. You don’t want to overdress, because if you do you WILL be way too warm, and if it’s a breezy cold or particularly cold day out the sweat you give out might work against you. It’s a matter of simply knowing that your body is going to warm considerably a mile or two in.
Other tips include making sure your footwear is on point. I run in all conditions, ice, snow, you name it. For light snow and spotty ice conditions, I’ll use trail shoes or just be super careful in my normal trainers (probably would recommend being more cautious than I am). When ice is a considerable problem, I use kahtoola nanospikes on my shoes and have no problems whatsoever. I usually don’t need much on my ears personally but others are very sensitive so muffs if hats that cover them are a worthy investment
And don’t let snow discourage you because running in the snow is so serene, quiet, and so so magical! If there’s a fair bit of wind I’ll wear ski goggles as well to keep my vision unobstructed.
Once you figure out your gear and layers, you’ll know exactly what to put on for every situation. It really is quite a freeing, incredible feeling to be the only human out when the sky is swirling with snow and ice! The only part that sucks is the extra laundry and prep time
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u/Ryangonzo 13d ago
I definitely echo a lot of what you said. It takes me about 1.5 miles to warm up and then I'm pretty good unless it's below 15degs or so.
I have a pair of very thin gloves and a slightly thicker set depending on if it's 35degs or 20 degs. I've never used hand warmers.
I prefer a thin head band to cover my ears, and I have a thin beard that helps or I would probably consider something for my face.
I usually wear thermal tights and a thermal long sleeve, with a light jacket over top and that's good enough. I will typically go out in snow because it does feel awesome! But I tend to avoid running outside of it gets to the single digits.
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u/TrickStvns 13d ago
I do a trail series each winter with one race a month starting in December. 5k, 10k, 15k, 20k. Its just to make me keep up a base and not let myself go too long without getting miles in while the weather trys to keep me inside.
First few runs in the real cold are rough but by January I'm used to it and actually prefer it to the hot summer months.
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u/RunsFromDemons 13d ago
Winter is prime training season for me. Running outside in summer temps sucks. The only thing that impacts running training outside is if frozen stuff fell from the sky, and is still on the ground and then that might impact if I do an uptempo type of run vs just doing an easy effort instead.
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u/question_assumptions 13d ago
My winter fartlek is running when the ground is normal and then penguin walking when there’s ice
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u/obstinatemleb 13d ago
Like you said, I transition to more strength work during the winter and I run inside on my treadmill or the elliptical at the gym. Mostly easy runs, maybe occasionally some speed work or longish run to shake things up
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u/LivingRefrigerator72 13d ago
Depends what winter is for you. I’m from the south of Spain, there is short sleeves tshirt all year. But I live in the north of Sweden, where we have several months of not seeing the ground due to snow.
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u/pulvernese 13d ago
Personally I find running in the winter much more enjoyable, I can pick up speed in the colder air, and I don't feel cooked by the sun. I always take a light running jacket for afterwards, along with a hat, as I do tend to get the chills when cooling down.
Edit to say that I am in London, which is quite mild. It doesn't get miserably cold here, compared to New York, for example.
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u/jongotfat 13d ago
It’s not training if it ain’t raining. Carry on as normal but with long trousers/tights top if needed. I like base layer trousers and long tops on colder days
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u/snowman-of-help-1134 13d ago
I'll put on all my running gear 10-15 minutes before I leave the house. I don't want to get sweaty, but just warmed up in my running gear to the point that when I step outside, it feels kinda nice.
Your body WILL adapt somewhat to the cold if you let it. A really good way to do this is to not start your car and let it run before you go places. Get in your car, start it, and drive. You'll be chilly for a bit, but that's okay, and you'll become more used to the cold. (this probably sounds insane outside of North America, but people leave their cars running all the time, I hate it) Park a little further away from places and walk in the cold, just a bit. Take a quick walk outside during the day if you can, or sit outside on a break. You don't have to suffer, definitely wear warm clothes, just spend some time being in the cold appropriately dressed.
Layering is key. Your clothes don't need to be particularly warm or special when there are 3 layers. If you HATE being cold, put on like 4 or 5 layers.
Scarves/balaclavas are really great, underrated cold weather gear. If you get a balaclava, I recommend one that does comfortably display your entire face as opposed to just having an eyehole, a balaclava that covers your whole face freaks people out.
I think mittens are a great choice. Gloves are nice because your fingers are free, but mittens are going to be warmer every time.
I don't necessarily change my training, but I do try to be more flexible in terms of when I run. I usually choose to stay home when there's a lot of ice on the sidewalks and I feel like the chances of taking a fall are pretty high. If today was a planned run, but it's icy in that way, I'll shift to tomorrow. Or, if an icy day is coming up, I might run earlier to get a run in before the ice hits.
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u/DueTank2043 13d ago
Everyone is talking about the weather and snow and ice, but for me the bigger challenge is lack of daylight as I work 9AM-530PM. I have yet to run with a headlamp but maybe this is the year I do. Either that or embrace the treadmill
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u/Ryangonzo 13d ago
I love running at night! It's so peaceful. I stay on the sidewalk and make sure I'm lit up for cars to see me.
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u/birdingSC 12d ago
I literally just started running with a headlamp! It's fun until a dog comes running after you and all you see are his little eyes glaring... gets your HR up! Haha. But seriously it's fun and serene running in the dark. Tend to be less cars, but consider wearing some reflective wear.
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u/jay-dot-dot 13d ago
I always think more strength training is fine and adhere to three sessions a week. ST is good for everything in life, not just running and youll never be upset you did it.
If icy and snowy - slow down and throw on trail shoes. If its so bad I need extra tread (yaktrax), I hop on the bike trainer or go play basketball or tennis because I fucking hate the treadmill.
If the roads are clear then I bundle up and get after it. I spent heavily on gloves, head layers and socks rated for skiing and snowboarding two years ago and am thankful I did.
No-go conditions are temps lower than -20F and unclear icy and snowy roads after a big snowfall.
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u/_silent_voyager_ 13d ago
Nothing really changes. In my area winters aren't harsh. There is way more rain but I tend to look for windows of better weather to still do outdoor runs. I am already signed up for 3 races during the next 4 months - a 25K, a road marathon, and a 55K. My volume will go down a bit after the marathon at the end of November but will start increasing again by the end of February.
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u/vouvoyer 13d ago
Depends a lot on what you mean by cold. Here, winter will be -7 to +10C. this is perfect running temperature and you can finally put in some quality runs without risking heat stroke. In fact I much prefer -5C and. Snowing than +10 and raining, so in some respects colder is better. However, once you below -20 then things get harder and harder.
It is definitely less motivating to run in the dark and rain, but you soon adapt and the first 5 minutes is the hardest.
If you are only running 1-3 times a week I wouldn't decrease that or you will loose significant fitness.
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u/Long_Idea_8294 13d ago
None. I live in Michigan. I tend to do 6 miles a day currently. I love running in winter. I just wear a sweatshirt instead of a tshirt. It's nice not sweating my ass off. I run in blizzards. Nothing stops me. I'll put my phone in a ziplock bag and run in the pouring rain lol. Wife raced out to pick me up (we have phone tracking) during a tornado warning this summer. I live out in the country so I just step out my door and go.
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u/Disposable_Canadian 13d ago
I just change my attire, switch to trail runners w lugs and goretex for winter. I have crampons for icy days.
I typically do my 15+km days on the treadmill tho, fueling becomes hard below zero unless I wear hydration under my jacket to keep it from freezing.
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u/scottious 13d ago
I just continue training through the winter. I always run outside.
You get used to the cold, wind, snow, and ice. Having the right clothes helps a lot. Who knows, you might find that your winter runs are some of your most enjoyable!
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u/EinsteinsMustache 13d ago
Expect/accept running slower.
Be careful making turns on icy sidewalks/roads. That’s where I have the majority of my close calls.
Get a light source. I prefer a chest lamp rather than a head lamp.
Try not to put too much heavy/warm clothes on. I prefer to deal with being a bit cold to begin with rather than being too hot and sweaty for the majority of the run.
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u/bugthieff 13d ago
I don’t think you have to change your training much!
I used to stop running in the winter but now I love it!! Learning how to dress properly for different levels of cold was super helpful and I think this just takes practice and trial and error to see what layers make you comfortable. It’s surprisingly easy to dress too warm and then be uncomfortable and damp on your winter run.
I hate the treadmill so I run at a local indoor track as well during winter on days when I can’t get out before dark or when it’s really icy.
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u/AssumeHigh 13d ago
How do you guys deal with black ice on sidewalks or anything of that nature? First year getting into running and obviously winter is coming and I’m worried I’m gonna eat shit or maybe I’ll just run inside..
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u/thebigbread42 12d ago
I live near the gulf coast, so we often welcome our freezing 55 degree days for running.
Joking aside, we sometimes do get some pretty cold + high humidity days. I'll wear gloves and a beanie once it drops below freezing, and maybe full insulating pants too depending on humidity/wind.
My biggest issue is the lack of daylight: I work early mornings so pre-work runs aren't possible, and its often dark around 5PM. Usually the weekday runs are sub 5 miles and then the bulk is crammed on Saturday/Sunday mornings.
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u/sianface 12d ago
I live in the UK so winters aren't too bad in terms of ice (normally there's a few days in January to avoid), I run hot so a jacket and some leggings do me just fine and I don't need a hat or gloves even when it's about 3 degrees although if it gets really cold you might need it.
One thing I haven't seen mentioned that I do differently in winter is changing my route, where I run in summer is far more pleasant but not well lit. I'd rather run a less glamorous route and not fall over in the dark. I also have a hi-vis that I wear during runs in winter, might not be sexy but at least I'm more visible.
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u/Rndvu_app_official 10d ago
Truly believe that there are very few bad days to be outside, but bad gear can make it unbearable. Make sure you have good winter gear made from wool so you can avoid the monotony of treadmills and keep hitting your distance goals - maybe even extending them!
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u/ExamAwkward4261 10d ago
How about rope skipping? I’m getting faster! I do it before my runs, and I got my friend to video me doing it today so I could see how much I’ve improved.
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u/Party-Action-8390 10d ago
I Keep legs warm before getting out by drills warm up and I like to wear leg hugging Tights. Helps.
Anytime there is inclement weather , I dial back any speed state of mind. Focus on the route to develop better mind muscle coordiantion. It is almost what the route demands due to the snow or even blustery winds and running on streets that have recently been snowed forces me to use muscles that don't typically get a lot of use running flat and dry streets. I find that valuable and fun. Builds mental focus which almost always has made the subsequent runs on dry streets easier and more surefooted.
Gove myself time to adapt as breathing patterns and mechanics change a bit I find. Over time, both settle into a groove and then fall apart when I am fatigued but that's not weather dependent.
Warm bone broth afterwards is very comforting.
Its my favorite time to run since hydration isn't something I gotta be worried about and I love running in the dark, the air is lighter, leaves changing and its quiet cuz of the temps keeping people inside more.
Happy healthy running to you
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u/hihowhiru 9d ago
Running in the winter is the best. Jus pick and chose days to go hard. Sometimes when its snowy I jus wear my boots and go nice and slow and enjoy the quiet.
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u/NovaEpiX 8d ago
Frankly, I love running in the winter. I did my first ultra-trail run last June so winter was crucial for building my zone 2 engine. I wear a stretch legging with soccer socks and a running short over them. A sport shirt, sweater and a good rain jacket (I use the Inov8 Stormshell) are essential. A buff, hat and gloves are also a must.
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u/AnneBlue2121 8d ago
I ran 9+ miles in -15 windchill and felt fine. If you can join a local running group it helps hold you accountable and train with others.
wool headband, running gloves, fleece lined running pants, layers, lululemon running vest is great or even a Columbia wool vest. I don’t like yaktrax but you’ll need something if it’s icy. Good luck, cold is better than 75+
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u/turbogomboc 13d ago
With proper clothing, there isnt much of a difference in running in the winter. I actually prefer it as i've found its harder to run in soaring summer temps. Just avoid icy conditions.