The winter weather is definitely here, but that doesn’t mean running and training has stopped with the snow. However, for many of us, it has meant that getting our training completed has been more complicated, risky or more difficult to motivate for.
At Peak Run Performance we prioritize training safely while making sure it is fun and enjoyable, versus “one more thing we have to do.” In the winter, we add a few extra considerations and recommendations to help our athletes stay healthy and motivated over the winter months.
First, it is helpful to understand what our bodies are capable of, but also how some key functions change when we are exposed to cold temperatures and conditions. Read the graph below to see the considerations one must take into account when structuring their training during the cold weather months (1).
With these few examples of how cold weather impacts the body, we can see right away that we may be facing additional physiological challenges if we are pushing for PR’s or looking for linear progression as we continue to build speed during our track intervals. More research needs to be completed to truly link cold temperatures to increased risk for musculoskeletal injuries, but anecdotally there seem to be patterns that demonstrate this correlation. We know a proper warm up prior to a workout can reduce the risk for soft tissue injury, as it increases tissue elasticity and prepares the body for increased force production and exertion. However, in colder temperatures this objective is much harder to accomplish and the physiological effects from a warm up are more difficult to sustain. The tissues in the body have notable increases in stiffness in cold temperatures and when that is combined with greater difficulty with force production (2), often times strains and other soft tissue injuries can be more prevalent.
Having mentioned some of the potential consequences or risks of running in cold weather conditions, it is important to highlight that running in wintery conditions isn't all negative. The prior risks were associated with workouts where power, force production and speed are critical. However, when it comes to endurance runs, “steady state” runs or overall aerobic or base building running, winter conditions can be very healthy, safe and productive for training. In fact, we can make significant endurance gains in colder temperatures because often we can save energy by not sweating as much and not needing to work as hard at keeping the body cool during activity (1). We also know there are significant mental health benefits that come with sunlight and fresh air in the winter months. Therefore, after reviewing how the cold weather can be more limiting, but also where it can be more rewarding, we want to share our recommendations on how to stay smart when training in the winter months as well as ways to stay safe, have fun and optimize your winter training. We can balance our training approach to optimize winter training.
Recommendations to Stay Healthy When Training in Winter Conditions
Layer Properly to Manage Heat and Avoid Sweating
Choose your baselayer strategically. You want a fabric that will wick moisture away from your skin and not get damp or wet if there is precipitation or sweating. Wool is a popular material as it stays warm even if wet, or a polyester or nylon blend because it will wick away moisture. It is always nice to have a wind jacket or outer shell to cut the wind, assist with staying warm, while ensuring breathability to promote heat management and prevent overheating. At times it may be helpful to add a shell layer over your leggings as well, if the air temperature is colder or wind is an added factor. Finally, be particular about the socks you choose during colder temperatures. Again, wool is a nice fabric to keep your feet warm and dry during winter running conditions, but generally thicker, taller socks are more ideal in these conditions.
Invest in Quality “Other Gear” to Combat the Cold
There are other clothing and gear options to make winter conditions more comfortable and safe. Having proper beanies, neck gaiters, face masks and gloves or mittens can make a significant difference when running in the cold. When temperatures dip below freezing (but especially when it dips below 20 degrees Fahrenheit or close to -10 degrees Celsius) we are especially prone to negative thermal sensations on open areas of skin (1). We can run into damage to our skin in a fairly quick amount of time at low temperatures plus the added factors of wind chill and precipitation, which can make proper face coverage critical in the winter. Also, if you are prone to circulatory issues, ensure you have a more robust glove or mitt to help maintain optimal temperatures in your hands. Many gloves or mittens have wind and water resistant layering that also add greater heat maintenance in colder temperatures.
Side Note: There are additional features to the “Other Gear” list that are critical in winter due to reasons other than cold temperatures. Having a headlamp and reflective gear can help you stay safe when running in the dark, as our days are shorter in the winter months. Special considerations to add to your pack if you are doing a longer adventure would be including a fire starter kit, space blanket, hand warmers, bivy sack, extra batteries or spare headlamp.
Use Traction Devices to Improve Footing
As mentioned earlier, the elasticity of our muscles is lessened in colder temperatures and we can be at greater risk for musculoskeletal injuries simply due to cold temperatures. However, when you couple this with unpredictable footing that are typically found in winter, the risk for strains, sprains and other soft tissue or overuse injuries increases. There are many options out there that can assist you with enhancing your traction, but it is important to have a general idea of what to expect in terms of packed snow, icy sections, soft or slick snow pack, etc. Traction devices, such as Microspikes, can be of great help in many of these conditions, but practicing and gaining your own experience will help you determine when the risk can be minimized or perhaps when it would be better to modify your training.
Move Speed Workouts (CV, VO2 Max and Sprinting) Indoors or Modify Workouts for Less Intensity
There are absolutely times that you need to train at intensity in wintery conditions. For example, if you are taking on the challenge of a 50k Trail Race in January or you are pursuing gains in biathlon, you need to ensure your body has acclimated to the conditions expected and at the intensity you are hoping to achieve come race day. Training is optimal when specific to your goals and if your goal involves winter, then you must learn to be very attentive to your body and proactive in mitigating risk for injury. For the rest of us, who do not have a specific winter goal, we have the opportunity to be more particular about what workouts may be better suited for modification. It is recommended that the higher intensity workouts be done inside on a treadmill or indoor track to maximize your output without the dampened forces from cold muscles and reduce the risk of soft tissue injury that may be linked to colder temperatures (as discussed above). However, if it isn’t possible to train indoors we can also be creative in the winter months. A knowledgeable coach would be able to assist you in adjusting the workout to reduce intensity (i.e. longer intervals that have less power demand) or transfer that workout into a different modality (i.e. doing power intervals on cross country skis or hill repetitions on your backcountry ski setup, etc.). The different modality for the workout could include indoor cross training options as well as the multitude of outdoor options available.
Cross Training, Strengthening and Winter Sports
This is where we really can have fun when we are training in the winter months. It is very common for athletes who live in locations with colder temperatures and large quantities of snow to lean into the winter sports that can very much complement their running fitness and running goals later in the year. There can be significant perks to having a period of training time that has less impact or less run volume and time on feet, such as reduce risk for injury, burnout and a more solid foundation and base to build off of later in the heart of racing season. It can also be very beneficial to adjust your training routine, if you are further out from your next race, to include a more robust strengthening routine or fine tune speed work (indoors or via cross training methods), etc. A few of our favorite winter activities include cross country skiing (skate and classic set ups), backcountry ski touring, fat biking and nordic skating.
Those are some of the cautions, recommendations and encouragements to optimize your winter training in order to start out the new year strong, healthy and excited to build into your spring season with a renewed body and a fresh headspace. Don’t forget to group up with your friends and your local running groups to get outside and find the joys in winter training! And add a new winter sport set up to your Christmas list so you can embrace the joys of being active during the winter!
Gatterer, H., Dünnwald, T., Turner, R., Csapo, R., Schobersberger, W., Burtscher, M., Faulhaber, M., & Kennedy, M. D. (2021). Practicing Sport in Cold Environments: Practical Recommendations to Improve Sport Performance and Reduce Negative Health Outcomes. International journal of environmental research and public health, 18(18), 9700. https://doi.org/10.3390/ijerph18189700
Racinais, S. and Oksa, J. (2010), Temperature and neuromuscular function. Scandinavian Journal of Medicine & Science in Sports, 20: 1-18. https://doi.org/10.1111/j.1600-0838.2010.01204.x
Brittany Peterson is a Running Coach at Peak Run Performance and a professional trail and ultra runner with the Nike Trail Team. She has had several wins in key races throughout the world and has been a 3-time finisher at the Western States Endurance Run, with 2 of her 3 results being in the top 5. She comes from a background of track and field and road marathon running as well and loves coaching athletes of all ages, abilities, in all terrains and with any goal in mind.
For more information and resources, check out our website at: https://www.peakrunperformance.com/