Winter Running: How to Adapt Your Training to Cold Conditions

This article was written in collaboration with The 6AM Club.

Winter transforms our running routes into unique challenges. Here are some key adjustments to keep your training effective and safe despite the cold and snow.

1. Revise Your Goals and Distances

During winter, reduce your distances by 25% at the start of the season or when weather conditions are poor. Hills become your allies: they replace sprints or long runs as they allow you to maintain high muscle intensity without compromising your safety on slippery surfaces.

2. Adopt a Faster Cadence

Increasing your cadence to about 180 steps per minute reduces the risk of slipping and minimizes impact on your joints, which are heavily taxed on winter's hard surfaces. Shorter strides improve balance and optimize shock absorption.

3. Be Flexible with Your Schedule

Adapt your training to the whims of the weather. A rigid plan could unnecessarily expose you to risks. Stay mindful of outdoor conditions and adjust your runs accordingly.

4. Manage the Wind Wisely

If possible, start your run facing the wind and finish with it at your back. This strategy reduces the risk of frostbite caused by prolonged exposure to the cold, especially toward the end of your run when fatigue sets in.

5. Breathe Differently

Cold air can irritate your airways. Inhale through your nose to warm the air before it reaches your lungs. If this proves difficult, a neck warmer or balaclava can help humidify and warm the air while also protecting your face.

With these tips, you’ll be better equipped to enjoy your winter runs while maximizing performance. So lace up your shoes and conquer those snowy trails!

This article was written by Jean-Maxime Caron, FCAMPT physiotherapist and runner