winter running

Training for a marathon is a challenging yet rewarding journey, and doing so during the winter months can be hard. The cold, dark nights can sap your motivation, but winter training offers advantages that can set you up for success when spring races roll around. Cooler weather, quieter roads, and the chance to build mental resilience create the perfect opportunity to lay the foundation for your best performance. Here are some tips to help you stay motivated, safe, and on track during your winter marathon training.

Embrace the weather

Winter running requires the right gear to keep you warm without overheating. Layers are your best friend as you may need to remove one mid way through your run:

  • Base layer: Choose moisture-wicking fabrics to keep sweat off your skin.
  • Middle layer: Opt for insulating materials like fleece to trap heat.
  • Outer layer: Invest in a windproof and waterproof jacket to protect against the elements.
  • Accessories: Don’t forget gloves, a thermal hat, and socks designed for winter running.

Bright or reflective clothing is crucial for visibility during dark mornings or evenings. Running in the winter often means reduced daylight, so ensuring you’re seen by drivers and cyclists is non-negotiable.

Set realistic goals and build consistency

Winter marathon training isn’t about speed; it’s about building a solid base. Focus on easy miles, endurance, and consistency rather than fast-paced runs. Adjust your goals to accommodate potential disruptions from extreme weather conditions.

Follow a training plan that includes:

  • Long Runs: Build endurance with one long run per week.
  • Easy Runs: Maintain consistency with shorter, relaxed runs.
  • Cross-Training: Incorporate strength training or low-impact activities like cycling or swimming to balance your routine.

Consistency is key. Even if you’re running fewer miles than planned, sticking to a routine will pay off in the long term.

runner training for a marathon in winter

Stay safe in cold and icy conditions

Safety should always be your priority. Here’s how to avoid injuries or accidents:

  • Choose your route wisely: Stick to well-lit, cleared paths and avoid icy surfaces. If it’s too slippery, consider running on a treadmill.
  • Warm up thoroughly: Cold muscles are more prone to injury, so spend extra time warming up indoors before heading outside.
  • Hydration and fuel: Don’t neglect hydration just because it’s cold. Dehydration can still occur in winter, and you’ll need energy for longer runs.
  • Listen to your body: If temperatures plummet or you feel unwell, adjust your training plan or move your run indoors.

Tackle mental challenges with a positive mindset

Winter training builds mental toughness, which is just as important as physical preparation. To stay motivated:

  • Set mini-goals: Break your training into smaller, manageable targets to keep you focused.
  • Reward yourself: Treat yourself to a warm bath, hot chocolate, or a good meal after a tough session.
  • Find a running buddy: Partnering with someone else can make cold, dark runs more enjoyable and hold you accountable.
  • Embrace the solitude: Use the quiet winter mornings to reflect, listen to your favourite podcasts, or simply enjoy the peace.
running on a treadmill

Adapt your training plan to the season

Winter weather can be unpredictable, so flexibility is key. Have alternative plans for days when running outside isn’t safe or practical:

  • Treadmill runs: A treadmill can replicate outdoor conditions with varied inclines.
  • Strength training: Use bad weather days to focus on building muscle and preventing injuries.
  • Yoga and stretching: Improve flexibility and aid recovery with regular stretching sessions.

Remember, a missed run or two won’t derail your training. The key is to stay consistent over the entire season.

Nutrition: Fuel your winter workouts

Cold weather often leads to cravings for comfort foods, but it’s important to maintain a balanced diet that supports your training:

  • Carbohydrates: Essential for energy, especially before long runs. It’s the time of year for warm bowls of porridge!
  • Protein: Helps with muscle recovery and repair.
  • Healthy Fats: Keep you feeling full and provide long-lasting energy.
  • Hydration: Don’t forget to drink water and consider warm beverages like herbal teas to stay hydrated.

Winter training may increase your appetite, so listen to your body and nourish it with high-quality foods.

marathon fuelling porridge

Plan for race day early

Spring races can sneak up quickly, so use the winter months to get organised:

  • Gear check: Ensure your shoes and kit are in good condition. Break in new gear during training to avoid discomfort on race day.
  • Practice nutrition: Test different gels, drinks, and snacks to find what works best for you.
  • Visualise success: Picture yourself crossing the finish line and remind yourself why you started this journey.

Training for a marathon in winter isn’t easy, but the rewards are worth the effort. Layer up, and when spring arrives ready to achieve your marathon goals.

If this is your first marathon, don’t forget to use your training to work out what fuelling works best for you. Check out our beginner’s guide to fuelling for marathons.