10 tips to survive winter marathon training

All aspiring marathon runners will, at some point, need to train in unfavourable and sometimes bitterly cold winter conditions.

Here is a guide to help you when running in extreme windy, icy or freezing weather, offering tips for harsh endurance running. Training in cold weather requires careful consideration - not just of how the run goes, but also the post-race recovery and the impact on your schedule.

Divide your race plan into stages

It is generally recommended you break down your total distance, running different stages several hours apart. By thinking in terms of 15-minute increments on a treadmill, this will help make workouts more manageable. Acclaimed athletes from cold climates, such as Alaska’s elite runner Christine Clark, are known to rely on treadmills in the winter.

Prepare with indoor training

Indoor training can easily be modified to fit your training needs. Some athletes try to replicate running intensity during a storm, by running four ‘light’ miles, three ‘moderate’ miles and a final ‘tough’ mile. This works on a treadmill or indoor track, ensuring you are warmed up and less prone to risking a muscle strain when hitting the ground harder. Once you are out on the road, however, you will need to prepare accordingly.

Understand your tolerance

When you are satisfied you can train outdoors, you will need to dress for the conditions, noting the wind chill factor, to ensure you avoid frostbite or hypothermia.

Each runner is unique in what they can absorb. It is best to gradually ease your way into colder weather, starting in milder conditions to lessen shock impact. This will help you identify how many layers you need to take on your run.

Check the weather

Never underestimate brutal windchills and their effect on evaporative cooling - a welcome scenario in the summer, but one that leaves you vulnerable in the winter.

If the cold is biting, it may be better to hit the treadmill. If you do head out, watch for snowploughs, and wait for the weather to settle - particularly after a blizzard, and for visibility to improve. Reflective clothing and headlamps are important so you can easily see and be seen.

Know your route

It is a good idea to be equipped with geographical aids if on a remote, rural run, which is where GPS mapping apps, beacons or long-life battery powered GPS watches come in handy.

Wear ice traction footwear

Your running shoes should have a good grip on ice and snow, as well as other slippery outdoor surfaces. It is worth researching routes to see which areas melt quickest.

Early morning runs on southeast to southwest routes can be slippery, as these roads/tracks are more likely to melt in the daytime before refreezing at night.

Wear the right clothing

Learn how to layer so that your body is warm, without breaking into an excessive sweat. Cotton is best avoided, whereas merino wool layers are better suited to cold weather running. You can couple these with an insulated vest or additional fleece if the weather is particularly hostile. Also consider running tights with insulating fabric, and long thermal socks.

Waterproof running shoes can help to keep your feet warm and dry. Hats, snoods, sunglasses, gloves and headbands may also be necessary accessories.

Stay motivated!

Any runner will confirm that it takes extra inner strength to run in adverse weather conditions.

However, there are ways to meet your goals and overcome the dread factor - whether that’s running with a partner, or using the winter as an excuse to run at a more leisurely pace.

In this way, you will accrue the same benefits of running as in any other season, and be evergreen for marathon participation. Exercise is a mood-booster, especially for people susceptible to Seasonal Affective Disorder (SAD), and cooler temperatures place less strain on the body

Warm up indoors

Always warm up beforehand, particularly in the cold months. It is crucial to create body heat and get the blood moving. It will also prepare your muscles for the distance ahead.

While you shouldn’t cool down before heading out, you shouldn’t break into sweat, either. Try yoga, a few jumping jacks or any other light activity, alongside pre-hydration such as water or tea.

Staying hydrated on winter runs

The correct approach to winter hydration can be tricky to master. While drinking water has less appeal in the cold, your body loses more moisture through increased evaporation in the colder, dryer air. This is all the more reason to keep yourself hydrated on cold runs.

For further guidance on a suitable marathon training schedule in all weather conditions, contact specialist global marathon coach Maximum Mileage Coaching today.

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