The best time to run a marathon is either in the spring or the fall. The weather is (usually) mild. Because who would want to run a marathon in the freezing cold of January?
The only problem with this is that to run a marathon you’ve got to train. And that involves running consistently for 12 to 18 weeks before the race. So while the weather might be perfect in late March or early April … there’s no getting around the need to train through the winter months.
Just like a fall marathon requires you to commit to running through the summer, a spring marathon requires you to commit to running through the winter.
To help you stay consistent – and show up to your spring race prepared and healthy – here are my tips for cold weather running that have helped me survive marathon training in the winter.
Dress for the Weather, and Know Your Limits
Probably the single most important thing about running in cold weather is to know how to dress for the weather – and to know your limits.
There’s a saying among real winter warriors – there’s no bad weather, just bad clothes. If you dress appropriately, you can run in just about any conditions that you’ll experience near your home.
Unless, of course, you live in Antarctica.
But you also need to know your own limits – because not everyone experiences cold the same. Where I live (New Jersey), temperatures in the 20’s and 30’s are typical for winter. I’m fine with that, and I’m used to it. I can handle temps in the teens. But I draw the line at around 15F / -10C.
At the same time, there are people who regularly run in temps that are much colder. And there are some people in warmer climates who might draw the line much higher.
As long as you dress appropriately, you’ll be fine. For me, that means running shorts, gloves, and an appropriate top. In warmer temps, that might be a short sleeve shirt or a light long sleeve shirt. In colder temps, I’ll layer a tank top under my long sleeve shirt or opt for a thicker, thermal base layer. I rarely wear tights or sweatpants, although I probably would if I braved single digit temps more often.
Experiment with your own clothing choices to find what works, but keep in mind that you’ll warm up considerably after 15-20 minutes. If you’re out for a short run, you might want to dress warmer. But if you’re out for a long run, aim to be a little chilly in the beginning. You want to be comfortable later on – especially if you’re going to be out over an hour.
If you’re looking for winter running gear, here’s a checklist with some options to keep in your closet.
Secure Your Access to a Treadmill
The second most important thing about surviving winter marathon training intact is to have access to a treadmill. I currently have a running streak exceeding three years, and it wouldn’t be possible without my treadmill.
There will be days throughout the winter when running outside is a no-go. You don’t want to be out in the middle of a heavy snowstorm, and you’ll likely want to avoid the roads in the immediate aftermath until the streets and sidewalks are clear. Without a treadmill, that could just mean calling an audible and taking an unplanned rest day.
I invested in a treadmill for my basement, and it has been the single best investment I’ve made for my running. It keeps me going in both the winter and the summer. All I have to do is roll out of bed, head downstairs, and hop on. There have been days that I’ve run on the treadmill in the morning while it’s snowing and then waited to shovel out my driveway in the evening.
The alternative is to get a gym membership. If you don’t have the space for a treadmill in your house, this is also a good investment. Just know that it is less reliable. It’ll work well for those iffy days – when you could run outside, but you just don’t want to deal with the cold. But it’s not going to help you through the worst winter storms.
The importance of this also varies with where you live. If you’re in a warmer climate that rarely sees snow, you don’t necessarily need the treadmill – although that just means that it’s even more important in the summer time. And if you’re in a northern climate that regularly sees heavy snow, this is a non-negotiable.
Recently, I got a Peloton Tread. You can read about my experience with it here. But if you’re looking for something cheaper, this XTerra treadmill does the trick – and it’s what I used for several years.
Freezing Weather Isn’t Bad, But Freezing Rain Is
When you’re considering whether the conditions are right for running, temperature plays a part. But it’s only part of the equation.
In the summer, humidity plays a role. A warm, humid day can be worse than a warmer, dryer one.
Similarly, precipitation is a critical component of winter running weather. A clear, sunny day in the 20’s may well be nicer running weather than steady rain with temperatures in the 30’s.
If you do go out for a run in the cold rain, pay particular attention to how you dress. On a normal day, you’ll heat up just fine once you start running, and that heat will linger for a while after you’re done. But if your clothes get wet, you’re going to feel colder – especially after you stop.
It’s a good idea to layer your tops with something lighter and moisture wicking underneath and a long sleeve, water resistant quarter zip or something on top.
You should also pay attention to the wind and the wind chill. On a warmer day, the wind is just a nuisance – and at worst, it’ll throw off your pace. But on a cold day, that wind chill can be the difference between a comfortable run and frosty fingers.
Extremely cold wind chills can lead to frostbite if you’re not prepared. Wear some thicker gloves, and layer up your clothing. This would be the one time I’d consider sweats over my running shorts.
As long as you dress appropriately, it’s safe to run in the cold. But extreme wind chills and cold precipitation are the two things that can make winter weather dangerous. Being out for an extended period of time puts you at risk of frostbite, and if you stop running while you’re still in wet, cold clothing, you’ll be at risk of hypothermia.
Snow Doesn’t Mean to Sleep In, But It Does Mean to Slow Down
Although you don’t want to go running in heavy snow, there’s nothing wrong with going out for a run during a light snow – or afterwards. Just know what to expect.
Running in snow is similar to running on sand. Your footing is uncertain, and your feet will slip. As a result, you’re going to go slower. You’re going to expend more energy, and similar to trail running, you’ll likely engage some muscles in a way that they aren’t used to.
I find that 1-2 inches of snow is optimal, maybe a little more if it’s been packed down on a trail. You want it to be stable, and if there are 4+ inches of snow … it’s not going to be. I’ve hit the trails with several inches of fresh powder, and the resulting run is very hard because your feet sink into the snow with each step.
If you’re running on snowy terrain, throw pace out the window and go by effort or heart rate. Personally, I find that an easy run on the snow can be a minute or so slower than on regular terrain.
You should also consider shortening your run a bit. Not only will it be slower – and take longer – but it’ll wear out your legs more. So knocking off a mile or two (or more for longer runs) is a good idea.
Focus on Miles and Consistency Over Strict Workouts
Going out for an easy run on snow and ice is fine. But trying to execute a workout in those conditions is a bad idea.
In the winter, you should make sure that your training schedule is flexible. The most important thing to maintain is your overall volume – in miles, time, and individual runs. If it snows on a workout day, see if you can swap it with an easy day at some other point in the week.
But if you can’t? Don’t sweat it.
Any time I have to move a run inside on the treadmill, I either reschedule my workout or skip it. I treat the treadmill as strictly easy runs – with the exception of steady state tempos. I’ll sometimes keep those in, but I’ll focus more on effort and heart rate than on pace – which can be unreliable on a treadmill.
Usually, I’ve got two key quality runs per week – my long run and a workout. So if I know there’s going to be snow on Thursday, I’ll shift my workout to Wednesday or Friday. And if it’s snowing on Sunday, I’ll just do my long run inside on the treadmill.
If you’re running an April race, the worst part of winter will be early on in your training block. If you miss a workout or two at that point, it’s not the end of the world. You’ll still have March to lay down some strong workouts and long runs.
This doesn’t mean to avoid workouts altogether. But understand that you’re going to have to make compromises for the weather, and it’s ok to modify a workout or switch it to an easy run where necessary.
Embrace the Sun and Its Warmth
In summer time, you want to avoid the sun at all costs. The heat of the high afternoon is terrible.
But in the winter, the sun’s warmth is a gift from the gods. There can be a huge difference in both temperatures and feeling between the pre-dawn hours and the post-dawn hours during winter.
If your schedule is flexible enough, waiting an hour or so and going out later in the day can make a run much more comfortable. In the warmer months, I try to get out between 6 and 7 AM for my runs. But in the winter, I’ll often wait until closer to 8. This guarantees that the sun will be higher in the sky – and I’ll feel more comfortable.
Weekdays, this can be tough. But it can also be particularly useful on the weekends for your long run. If you don’t have other plans on a Sunday, it’s lovely to sleep in and go out at a leisurely 9AM after the sun is climbing in the sky. You get more sleep and you get to stay warm.
Conversely, it can get very cold when it’s dark. If you run doubles, consider moving them inside in the evening. In the summer, I’ll sometimes do my doubles in the evening after the sun goes down. But in winter, this means cold temperatures, higher probabilities of ice, and an overall bad experience.
Again – great reason to have a treadmill at home!
Loop Your Long Runs for Water and Nutrition
Finally, consider turning your long runs into a loop that stops at your house or your car.
Although you don’t need to worry as much about water and nutrition in the winter, you can’t ignore it altogether.
Personally, I find that I can go for a two hour long run in the winter and not need any water. I’m usually ok without any gels, too. So early on in marathon training, I don’t worry about it.
But when I start getting into the 2:30 to 2:45 range, I want to take a few gels throughout the run – to complete the run well, to jump start recovery, and just to train my gut to handle the gels. Taking gels during a run also means taking water.
And carrying water in the winter can be a pain – because water gets cold. During the winter, you’re also very unlikely to find public water fountains turned on due to the risk of freezing pipes.
One solution to this problem is to stash a bottle of water in your car or on your front porch, and make pit stops there throughout your run.
Above All – Stay Consistent
At the end of the day, the most important thing you can do to make sure your marathon training is successful is to stay consistent.
You can move around workouts. When you can’t do a workout, you can swap it for an easy run. If the weather isn’t great, you can move inside. You can even skip the occasional run once or twice throughout a training block.
But what you can’t do is skip a run every time it gets cold. Successfully training for a spring marathon means training consistently through the winter.
To do that, you’re going to need to dress appropriately and be flexible. Having access to a treadmill is very helpful. And where possible, avoid precipitation and wind – and wait for the sun.
These tips have gotten me through numerous winters, and they’ve kept me running consistently since 2020. And they’re going to carry me to a successful race this spring in Jersey City – hopefully with a PR and a solid BQ.
Do you have a spring marathon on your racing schedule? How’s your winter running going?