As the days get shorter and the temperatures get lower, marathon runners may find themselves struggling to continue to train. If you plan to run a marathon in the late fall, early winter, and even the early spring, you need to prepare for another layer of complexity; long runs and challenging workouts in harsh, cold, and possibly snowy conditions. ​​Here are five of the best ways to train for marathons in the colder months.

Dress For Success

The way you dress for your runs is essential, and most people overthink their attire when it is time to train. Your instinct may tell you to dress in ten layers, and while layering is good, too many clothes are unnecessary. You may feel cold for the first ten minutes of your run because your body is still in rest mode, but you will quickly create a “personal microclimate*” and have a successful training session if you dress appropriately. 

*A microclimate is any climatic condition in a relatively small area. 

Please do not worry about the cold air giving you a cold or “freezing your lungs” either. In most cases, covering your chest and head will do the trick. Many marathon runners do NOT realize that you can actually damage your skin if you are running in colder weather. If you live in a colder climate and feel acclimated to the weather, it is still imperative to cover your skin adequately to avoid frostbite. 

If there is snow on the ground, invest in spiked shoes to maintain your traction as you run. You can buy spiked running shoes, or You can make your shoes spiked by getting a couple of hex-head sheet metal screws and screwing them into the perimeter of the bottom of your shoes. Grab your hat, gloves, and scarf, and check out some of our favorites for dressing for an outdoor run.

Best Outdoor Running Clothes

•  Nesfield Performance Running Gloves 
•  Athleta Altitude Tight in Polartec® Power Stretch
•  Fabletics Elliot Packable Puffer Vest
•  Lululemon Swiftly Tech Long Sleeve Shirt 2.0

Run Short Loops in the Same Area

Cold weather may create limitations for the length and location of your run. If you are in an area with snow, ice, or sleet, staying safe on your run may be challenging. The sun usually sets earlier during colder months, so you may lose sunlight for your runs. Try running in short loops and reusing the same areas to stay safe and seen. You can avoid traffic and run in areas that will be salted and cleared without worrying as you’re running. Try to do a quick walkthrough near your home so you can create your own trail to sustain you until the spring/summer months. 

Hydrate Properly 

It is easy to understand that your body needs to stay hydrated in the summer months. Usually, your body visually responds, and instinct kicks in to tell you to grab water; however, you may not feel as thirsty when it is cold outside. 

One of the biggest challenges that marathoners face in the winter is appropriately hydrating. In general, runners should consume three to five ounces of water for every 5K segment run. Be sure to maintain a healthy level of hydration throughout the day and before and after your workout.

Follow A Proper Training Plan

Weather conditions can limit your ability to train regularly and can also increase the chances of injury. It is crucial to follow a proper training plan when preparing for a late winter or early spring marathon during the colder months. Nesfield Performance specializes in marathon training. We encourage you to work with an experienced trainer who will ensure that your workout regimen aligns with your current physical state and your overall marathon running goals. 

Some runners can train within 12 weeks to properly prepare for a marathon. Even if you are an experienced runner, your coach may extend your winter training schedule by an additional 4-6 weeks, so if you have to skip a day because of bad weather, an illness, or holiday travel, you can stay on track. 

It would help if you also communicated with your trainer when you need to work around the weather changes. For example, if the weather is clear on a Monday, but the forecast calls for snow later in the week, you can adjust and opt for a more extended training session earlier in the week. You can adapt and use snow days as “rest days” or an opportunity to strength train with weights and CLX resistance bands. 

There are so many physical and psychological benefits to running a marathon. Outside of achieving weight loss goals and improving cardiovascular health, running a marathon increases mental toughness and gives many people a feeling of accomplishment. Being well-prepared to train in the cold winter months will only increase your chances of staying committed to reaching your goals and could help you to hit a PR (personal record) when it is finally time to run your race. Happy running! 

Resources:

​​https://readysetmarathon.com/how-to-train-for-a-marathon-in-the-winter/