The cold is here.
In Montana, this is always the toughest stretch of winter running. Frigid air, slicing wind, icy roads. Things feel pretty grim when the options are a -10 degree wind-chill or 10 miles staring at a wall.
But we still need to get our miles in. Running about stacking bricks day after day, month after month, year after year. It’s cliche, but to quote Once a Runner:
“What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes.”
-John L. Parker Jr., Once a Runner
So here are some hard-learned and actionable strategies to help you keep that all-important consistency through the last throes of winter this year.
Start with motivation.
Motivation is broadly categorized as either intrinsic or extrinsic. At a basic level, intrinsic motivation is fueled by personal fulfillment, whereas desires for external reward fuel extrinsic motivation.
Robust evidence (1, 2) suggests that intrinsic motivation is causally linked to positive sports and health outcomes; intrinsically motivated athletes are far more likely to continue participating in sports and healthy activities. As a coach, I can attest to seeing this firsthand in athletes of all ages. Runners who enjoy running are far more likely to stay consistent.
Building an intrinsic motivation to run is the foundation of long-term consistency.
So, if we don’t already have it, how do we build that foundation?
Behavioral research suggests a few key things: first, task orientation, or the goal of developing competence, is tied to athletic participation. In turn, higher competence leads to greater enjoyment. Finally, greater enjoyment of an activity leads to the desire to do it because it’s enjoyable.
Here’s an approach I like:
Set a running target, whether it’s a great spring marathon, a healthier lifestyle, or a pretty Strava graph. It doesn’t matter what the target is so much as why it matters to you. The more it matters, the more you’ll care.
List how going for a run will help you reach that target. It’s almost impossible to separate the benefits of running from the act of running, whether you have a performance, health or other target. I’d suggest writing this down somewhere, it helps you internalize the process.
Go for a run.
After the run, remind yourself how it helped you take a step towards your target, regardless of how it went or felt.
Continue to repeat steps 2-4.
Lay out the process.
When you’re setting goals, I’ve found that task-oriented or process goals tend to be both freeing and performance-enhancing when compared to outcome goals.
One athlete I work with has one clear long-term goal: an Olympic Trials Qualifier in the marathon. It’s achievable, but it’s about as outcome-focused as a goal can be: anything over the standard is a failure; anything under the standard is a success. That’s a harsh and unforgiving viewpoint that isn’t conducive to long-term development.
So, instead of focusing on the outcome, we’ve broken down the OTQ into a clear process. What do we need to do to reach it? All the technical, quantitative details about workouts, volume, rest, and food distill into three things: stay consistent, stay healthy, and execute well.
We can make our goals about the process. Things like:
Hit the assigned paces, no faster.
Get enough fuel throughout the day.
Reframe fear into curiosity in workouts.
This allows for daily small successes, which build confidence and are achievable. Try this in your winter training plan: break your big, scary goals into smaller, achievable process goals. It’s a powerful technique.
Work with a group.
This one is simple. When it’s dark and cold, getting out the door is a lot easier when one of your friends is on the other side, shivering as they wait for you.
Visit your local run club. Talk to other runners at races. Strava is a great tool for building a running community. If you have a coach, ask if they have other local athletes you could train with. Drag a co-worker out for a few miles. Just find people to run with sometimes. You won’t regret it.
Be gracious with yourself.
Winter training is tough. That’s the whole point of this post. But it’s not just because running on ice is sketchy. There are a whole host of reasons that winter training can be challenging, including:
Running in the dark feels harder, but might actually be harder, too. Some research suggests that running in the dark is physiologically more difficult.
Your body burns glycogen faster when you’re cold.
Cold environments reduce maximal muscle power.
More people tend to get sick in the winter.
Many people struggle during short daylight months thanks to very real physiological responses.
Icy roads can make outdoor running impractical.
Recognize that things are harder. If you’re not hitting your splits, cut yourself some slack. If you just can’t fit a run in, that is okay. One missed day will have nearly no impact on your long-term progress.
Choose good gear.
Everyone has different preferences for cold-weather dressing. I prefer half-tights down to about 30 degrees, while one of my training partners will wear full tights in the 40s. Regardless, a few high-quality pieces of winter running gear can go a long way.
Focus on your core and your hands first. Those tend to be the areas of your body that most loudly announce that you’re chilly.
Core
I can’t recommend the Tracksmith Brighton Baselayer enough. It’s a little spendy, but I’ve recommended it to dozens of people and have yet to hear disappointment. I use it as a layer under a jacket when it’s sub-25 and windy, solo for workouts in the 30s, and solo for easy running between 38-50 degrees. Your mileage may vary.
A breathable shell goes a long way if you live in a windy area (like me). I found an ON Core Jacket massively marked down at REI last winter, and I love it. Honestly, there are great, affordable options from many running brands. The key is a material that will slow down the wind but has enough ventilation to keep you from getting soaked with sweat.
Hands
This is another spot where your mileage may vary. My wife has notoriously hot hands; once she’s been running for a few minutes, she has to lose her gloves, even in the single digits. I don’t get it; my hands freeze in the 30s when I’m running.
For people like her… you’ll be fine.
For people like me, skip the gloves and go for mittens. You want something light enough that your hands won’t sweat but spacious enough to bunch your fingers up.
Traction
Living on a dirt road has some serious perks as a runner. Excellent plow service is not one of them. I hate traction devices… but my stubbornness on this particular topic has led to ice-slip-related hamstring strains twice in the past two years. Sometimes, you need some traction if you want to run outside safely. Do as I say, not as I do.
Kahtoola Nanospikes are the best I’ve found for icy roads. If things are looser, a pair of trail shoes will be far more comfortable than a traction device and will work just as well.
Ears
It’s tempting to throw on a hat when it's bitterly cold. I’ve found that if I wear a hat, it inevitably comes off about one mile into the run as my head starts to sweat. Instead, I reach for a headband that will cover my ears but won’t make me overheat.
Don’t be afraid of the treadmill.
Honestly, there are many times when the treadmill makes sense, and not just when it’s too cold or icy to run outside. Many pro runners do specific workouts exclusively on the treadmill because the environment is so controlled. It’s impossible to “accidentally” overrun an interval on the treadmill.
If you can afford a gym membership, it might be worth it for a few months in the winter. If you’re thinking about purchasing a treadmill, do your research. Lots of consumer treadmills are underpowered and aren’t meant for high-volume and faster running.
Try to have fun.
Running is fun, even if sometimes it’s Type 2 fun. The more you can find ways to enjoy the winter miles, the happier you’ll be (and I’m willing to bet you’ll perform better too).
Happy miles!