Whether you’re signed up for a spring race or just want to build healthy habits, creating a winter running routine is key to staying on track. If you live in a locale that experiences cold temperatures and darkness, you already know that getting out the door can be challenging, but if you follow this game plan, you might just find yourself stronger than ever once spring finally comes.
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Set some goals
Signing up for a race is a good bet for adding motivation to your winter running, so if there’s an event that sounds fun, get it on your calendar as early as you can. A race can keep you focused, especially if you follow a plan with all the mileage and workouts set out before you. A spring race isn’t the only option, though; if you love snow sports like skiing or ice skating, perhaps winter is the time to simply focus on maintaining a running base and saving the tempos and double-digit long runs for spring. Other goals for winter running might include logging a set number of miles each week, staying consistent with your strength-training regimen, or meeting a friend every weekend for a long run.
Get the right gear
To stay comfortable and warm on dark, cold runs, you need to put some extra thought into gear and accessories. If you live in a harsh winter climate, consider insulated tights, fleece-lined wool mittens, a balaclava, and a heavy-duty jacket. Live in a place that’s rainy and cold rather than snowy? Think about a brimmed hat to shield you from rain and a water-resistant outer layer, such as Brooks’ canopy jacket, that will keep you as dry as possible. Even though it can be an investment, having the right clothes and accessories on hand can make winter runs much more comfortable.
Identify roadblocks and pain points.
Winter running can be full of challenges, from sick days to icy roads, so it’s a good idea to think about potential issues and solutions in advance. If unsafe road conditions pose a problem, make a plan to run or cross-train indoors. Do you have access to an indoor track or treadmill on particularly harsh days? If not, can you pivot to a stationary bike or something like cross-country skiing? Beyond messy roads, winter also brings less daylight and potentially more colds and germs. If you’ll be running in the dark, make sure you wear high-visibility gear like a reflective vest, a clip-on light, or a headlamp. Staying flexible with your routine and having a plan B (and C) when things go awry can keep you on track no matter what the season brings.
Focus on safety
You’ve probably already guessed that slippery roads and dark mornings are not exactly a runner’s best friend. Before you start logging miles in unsafe conditions, identify ways that you can minimize risk. Identify well-lit routes that will be plowed or shoveled after storms, consider nanospikes or yaktrax for slippery roads, and, if things feel dicey, find an indoor option for a safer plan B.
Team up for support
If motivation rather than conditions is what trips you up during the winter months, finding a like-minded buddy can be a good way to stay on track. Research local running clubs and consider joining them for a run every once in a while. Even if large group runs aren’t your thing, you might find one or two runners you click with for everyday training. If in-person training partners are hard to come by, consider an online accountability system, for example a Strava club.
If you live in a four-season climate, winter running is undoubtedly a challenge. However, with some careful planning and flexibility, it’s still very possible to stay on track with your training. Take it one run at a time, and before you know it, summer weather will return, and you might find yourself reminiscing about those crisp winter days!