Winter is here! For some runners, that means transitioning to the treadmill, while others are excited to get outside and enjoy the snowy trails. Regardless of which runner you are, winter can make it challenging to maintain consistency. Between colder temperatures, shorter days, snow, and ice, it can be tempting to put running on the back burner until spring.
But winter doesn't have to mean taking a break from your running goals. In fact, it can be a great opportunity to build strength, maintain aerobic fitness, and establish a foundation for the upcoming race season.
As both a physical therapist and endurance runner, I often remind my athletes that consistency is one of the most important parts of training. That doesn't mean every workout needs to be perfect. Instead, it's about learning how to adapt your training so you can continue making progress while staying healthy.
Here are a few things I encourage runners to keep in mind this winter.
1. Adjust Your Expectations and Train by Effort
One of the biggest adjustments I encourage runners to make during winter is to stop focusing so much on pace.
Running on snow, ice, or uneven terrain requires more attention and can increase the effort needed to maintain your usual pace. You might find that your easy pace feels harder than normal, even though your fitness hasn't changed.
And that's okay!
Instead of chasing a specific pace, consider training based on effort or rate of perceived exertion (RPE). On an easy run, you should still be able to carry on a conversation without feeling overly winded.
Personally, I spend more time on the treadmill during winter because I typically work out early in the morning. Between the darkness, cold temperatures, and unpredictable road conditions, it's often the more practical option.
But that doesn't mean every treadmill run has to be boring! I enjoy mixing things up with speed intervals and hill workouts. When the weather cooperates, I love getting outside on the weekends for a longer run.
My advice: Focus on the purpose of your workout rather than the numbers on your watch. Use the treadmill when needed and enjoy the outdoors when conditions allow.
2. Take a Few Extra Minutes to Warm Up
I'll admit, when it's cold outside, the last thing I want to do is stand around warming up. I'd rather get moving!
However, taking 5–10 minutes to prepare your body can make those first few miles feel more comfortable.
Cold weather doesn't automatically increase your risk of injury, but you may need more time to feel ready for activity.
Start with simple dynamic movements to gradually increase your heart rate and prepare your muscles and joints.
A few of my favorites include:
Marching or jogging in place
Leg swings
Walking lunges
Bodyweight squats
Calf raises
You don't need anything fancy! For higher-intensity workouts, such as intervals or hill repeats, give yourself a little more time to gradually build into the session.
3. Don't Neglect Strength Training
If there's one thing I wish more runners would prioritize during winter, it's strength training.
Personally, I use the winter months to spend more time in the weight room. Not only does this give me a much-needed mental break from running, but it also allows me to rebuild my strength baseline and prepare for the demands of the upcoming race season.
During the spring and summer, my training tends to revolve around longer runs, higher mileage, and preparing for races. Once winter arrives, I shift some of that focus toward strength training. I still run, but I enjoy having the flexibility to prioritize lifting without constantly trying to squeeze it around my running schedule.
Strength training helps improve our ability to produce and absorb force, supports running performance, and prepares our muscles and tendons for the demands of training.
I typically encourage runners to include at least two strength sessions per week, focusing on movements such as:
Squats and split squats
Deadlifts or Romanian deadlifts
Step-ups
Single-leg calf raises
Core strengthening exercises
And don't be afraid to lift heavier weights as your technique and tolerance improve! Runners can benefit from progressive resistance training. You don't have to limit yourself to light weights and high repetitions.
My advice: Think of winter as an opportunity to establish or rebuild your strength baseline. The work you put in now can help prepare you for the increased training demands of spring and summer.
4. Be Mindful of Snow, Ice, and Running Mechanics
Running on snow and ice can feel completely different compared to running on dry pavement.
You may naturally shorten your stride, slow your pace, and adjust how your foot contacts the ground to maintain balance. These changes can alter the demands placed on your muscles and joints, particularly around your ankles, calves, and hips.
This doesn't mean snow running is bad for you. It simply means your body may need time to adapt.
A few strategies I recommend:
Choose well-maintained routes with predictable footing.
Consider traction devices when conditions warrant them.
Shorten your stride and slow down on slippery surfaces.
Be cautious with downhill running and sharp turns.
Pay attention to unusual soreness after running on snow.
Most importantly, recognize when conditions aren't safe. There's nothing wrong with choosing the treadmill instead of risking a fall on icy roads.
5. Cross-Train and Listen to Your Body
One thing I love about living in Colorado is having opportunities to stay active outdoors year-round.
Activities such as cross-country skiing, snowshoeing, uphill skiing, and indoor cycling can help maintain cardiovascular fitness while adding variety to your training.
Just remember that different activities place different demands on your body. Even if you're aerobically fit, your muscles may need time to adapt to a new sport.
It's also important to recognize the difference between normal training soreness and pain that may require modifying your program.
Pain that progressively worsens during a workout, changes your running mechanics, or continues to increase between sessions deserves attention.
As a physical therapist, I encourage runners not to wait until they're unable to run before addressing an injury. Sometimes adjusting your training volume, intensity, or activity early on can help prevent a minor issue from becoming a more persistent problem.
6. Keep the Bigger Picture in Mind
Winter training doesn't always look as exciting as preparing for a big race. There may not be as many long trail runs, mountain adventures, or big workouts.
But that doesn't mean the work you're putting in isn't valuable.
Some of the most important progress happens during these quieter months when you're consistently showing up, building strength, and maintaining your aerobic fitness.
You don't need to maintain the same mileage you ran during the summer or hit a personal best every week.
What matters is finding a routine that's sustainable for you.
Final Thoughts
Winter doesn't have to be about maintaining the same mileage or intensity you had during summer. Sometimes the best thing you can do for your running is shift your focus, spend more time in the weight room, and give yourself a mental break from structured race training.
For me, winter is about finding a balance between maintaining my running fitness, rebuilding strength, and enjoying a slightly different training routine.
Focus on what you can control, be consistent, and don't be afraid to modify your workouts when needed.
Most importantly, enjoy the process! The strength and fitness you build during winter can help lay the foundation for a successful spring and summer race season.
Happy winter running!
– Alyssa Rodriguez, Run Coach
November 12th, 2026