Winter Training

By Megan James

Oh, the weather outside is frightful, and the treadmill is not delightful, but since we’ve got training to log, what to do, what to do, what to do?

Living in Upstate New York, we’re no strangers to shifting gears, especially when the winter weather keeps us on our toes! I’ve lived in New York for my entire life, logging miles through all kinds of weather over the last 20 years – I understand how challenging it can be this time of year! I’ve also spent over a decade helping runners recover from injuries, whether that be something they sustained by attempting speed work on an icy morning – definitely don’t recommend! – or addressing minor aches and pains before the next training cycle – definitely do recommend! Let’s explore some winter weather training ideas to help you get strong through the colder months and set you up for success in the spring races! 

“My training starts next week! What should I do?” → time > effort > pace – Spring marathon and half marathon training typically starts in late December or early January, which means the first few weeks of winter are all about building your volume and establishing a routine. With snowfalls, cold days, and icy roads, it can be tempting to delay your start – but there’s no need to! 

Focus on time first – If your long run is scheduled for “10 miles at a conversational pace (~9:00/mile),” you can aim for 90 minutes easy, regardless of how far you get. On snowy or icy days, you might fall short of your planned distance – and that’s totally fine!

Next, focus on effort – On particularly cold days, breathing, relaxing into your stride, and hitting exact paces may be more difficult. If your plan calls for “4x800 at 5K pace,” don’t worry about hitting the pace – instead, run based on effort. You’ve likely run enough 5K races or similar workouts to know what that pace feels like. 

Finally, get into the pace work – Spring races in the Northeast can be just as unpredictable as winter in terms of weather, but it’s still important to spend some time at your target race pace. Try to schedule your pace-specific workouts on milder weather days so you have a chance to practice and feel comfortable with it before race day.

“I’m a fair weather runner… what can I do instead?” → Cross train! – Cross training is a fantastic way to build up your aerobic endurance while giving your body a break from the repetitive loading of running. If you’ve struggled with training consistency due to injuries, replacing one to two runs per week may be a great solution. If you are returning from an injury, cross training provides a way to get back into training without overloading your body. From an aerobic perspective, cycling and swimming are very popular alternatives to running – but have you thought about cross-country skiing? It’s a great winter option that can continue to build your aerobic fitness while being easy on your joints. Here are some rough time equivalents for different activities: 60 minute bike ride ~ 30 minute run (2:1 time); 45 minute lap swim ~ 45 minute run (1:1 time); and 60 minute Nordic ski ~ 75 minute run (4:5 time). Surprisingly, even weight-bearing activities like skiing and running don’t provide enough stimulus to make your bones stronger, but they do help to maintain what we already have; swimming and cycling are too low-impact to even offer maintenance. But the great news is that all of these activities strengthen your heart, lungs and muscles! 

“How do I prepare my body for the demands of workouts and racing?” → strength training! – When we run, certain parts of our body absorb as much as eight times our body weight with each step. So, how do we prepare our bodies to handle that high load, repeated thousands of times? The answer is simple: we need to lift heavy weights! Strength training serves many purposes, and one of the most important is building a more durable body that can withstand the physical demands of running.

Heavy lifting strengthens our tendons, allowing them to act like springs that propel us forward – It also engages our muscles, which pull on our bones, stimulating bone growth. According to Newton’s third law of motion, every action has an equal and opposite reaction. When we train our bodies to generate more force – and push that force into the ground – we experience a greater force pushing back up at us, which ultimately helps us move forward, faster!

As our bones, muscles, and tendons become stronger, they’re better equipped to handle the repetitive loading of running – Over time, this means we can run faster, longer, and with greater resilience. Is it foolproof? No – nothing is! But strength training is a great way to keep some common injuries at bay and may even improve your overall performance.

Does lifting replace a run? No. Heavy lifting primarily uses the anaerobic energy system, so it doesn’t contribute to your aerobic capacity. But, if you’re struggling to fit everything into your schedule, you can swap a run with a lifting session and get different benefits that still support your running. 

What does “heavy lifting” mean? Aim to find a weight that feels challenging by the end of six to eight reps. If you can easily do more than 12-15 reps, the weight is probably too light to stimulate the muscle and bone growth you need for running. If you can barely lift the weight for three reps, it’s likely too heavy – at least to start. A good rule of thumb is to begin with two to three sets of 10-12 reps while you master the exercises, then adjust the weight for two to three sets of six to eight reps as you get stronger.

An alternative to weight-based exercises like squats, deadlifts and the bench press is plyometric training – You can do these types of exercises right at home using open floor space, your stairs, or a jump rope! The key to plyometrics is to keep the volume low so you can really be explosive, so five sets of five box jumps, or 4x20 seconds jumping rope would probably be sufficient!

What’s on tap for 2025? Upstate New York is home to a variety of exciting road races in the early spring, when many other areas are still in hibernation. It’s the perfect opportunity to see the fruits of your winter training! One of the most popular spring races in the area – and one I plan to run in 2025 – is the Helderberg to Hudson Half Marathon in Albany on Saturday, April 12. If you’re also aiming for this race, here are some training tips to help you prepare:

Consistency matters – If your schedule allows for running three days a week regularly, that’s your sweet spot. It’s much more beneficial to stick with a consistent routine than to swing between extremes, like running six days in one week, then taking a week off due to fatigue, injury, or other life distractions. Consistency will help you build fitness more effectively over time.

Run downhill sometimes – Running downhill for extended periods can leave you feeling sore, but it’s also protective – meaning that the more you do it, the less sore you’ll feel afterward. The Helderberg to Hudson Half is a net downhill course, so incorporating some downhill training into your routine will help prepare you for the race. You’ll want to know what this feels like before you get to race day.

Ease into it – Whether you’re starting from scratch or coming off a previous training block, gradually increasing your training volume, frequency, and intensity is key. Modify only one variable at a time: you could add a fourth running day this week, increase your long run by 10 minutes next week, and introduce a tempo run the week after. This steady buildup will reduce risk of injury and burnout.

Don’t forget your strength training! – Thirteen miles is a long way to run, and it’s demanding on your body. Strength training can help minimize injury downtime and prepare your muscles and tendons for the strain of race day. Incorporating strength training into your routine will not only improve your overall durability but also help you target a personal best!

You don’t have to run 13.1 before race day – While some experienced runners may run more than 13 miles in training, it’s not necessary for most. For beginners, I typically cap long runs at 10-11 miles, and we focus on time on feet – if you expect to finish the half marathon in 2:30, you could schedule long runs with a combination of running and walking, so your body knows what it feels like to be on your feet for that long. This also gives you a chance to practice mantras, hydration, fueling, and clothing choices.

Use other races to practice for the “big one” – While your primary focus may be H2H, other races can serve as great practice for race day. You can test your outfit, shoes, nutrition strategies, and even planning like transportation or scheduling. Here are some great local options to help you prep: HMRRC Winter Series in Albany on Jan. 12 and 26 and Feb. 9 (ranging from 3.5 to 20 miles!); Saratoga Snowshoe Races (Winterfest 5K on Feb. 2 and Camp Saratoga 8K in Wilton on Feb. 8); AREEP 29.3 Challenge (Electric City 10K in Schenectady on March 8, Helderberg to Hudson 13.1M in Albany on April 12, and Miles on the Mohawk 10M in Schenectady on May 25); Run 4 Your Life 5K in Schenectady in March; Ice Breaker Challenge 5K in Albany on March 29; Grand Prix series from Saratoga Stryders, HMRRC, Adirondack, and USATF Adirondack. 

Finally, take care of yourself before it becomes an emergency! – From both a personal and professional standpoint, winter is an excellent time to address any niggles or discomforts that have popped up over the past few months. The stakes are lower now, and you want to set yourself up for a successful training cycle ahead. Just like you visit the dentist twice a year or your primary care doctor once a year to ensure everything’s in good shape, why not add a physical therapist, chiropractor, massage therapist to that list?

We’d much rather see you once or twice now to catch any issues early, than wait until you’re deep into heavy training and scrambling for help when something goes wrong. Addressing problems early can prevent bigger setbacks down the road!

With the right mindset, equipment, and approach, winter is a great time to lay a solid foundation for your spring races and beyond. Let’s make the most of this season. See you on the roads!

Megan James (megan@ptimmersion.net) is a running specialist physical therapist and certified running coach. She is an avid runner, with special interest in 15K to half marathon distances, and loves tempo runs! Learn more: ptimmersion.net.