Let’s face it: as temperatures drop and daylight goes on annual leave, training in the winter months can be hard – especially for those grinding out marathon training mileage.

But wait – don’t hit hibernation mode just yet. We’ve compiled a list of essential winter tips to keep you safe, comfortable and motivated, no matter the temperature outside. Let’s dive in.

1. BE SAFETY SMART

Winter conditions can be hazardous so you need to prioritise your safety first. Choose clear, well-lit routes on overcast days and particularly at night, and you should let someone know your whereabouts when you head outdoors (app features like Strava Beacon are a good way to share your real-time location with a loved one). Finally, wear bright or reflective clothing (more on kit below) and choose shoes with good traction to avoid slipping on icy surfaces. 

Want more tips on winter running safety? Check out Stay Safe and Shine Bright: Top Tips for Running Confidently in the Winter from the team at the Cancer Research UK London Winter Run.

2. LAYER UP

Layering your kit is the key to comfort. Remember: it’s better to have more removeable layers than to be underdressed. Start with a moisture-wicking base layer to keep sweat away, followed by an insulating mid-layer and water resistant or windproof outer layer (ideally reflective if you’re training in dark or overcast conditions). Head over to adidas to find the best kit to keep you motivated for your winter training.

Check out the December letsRUN (Manchester) x @adidasrunning try-on run for kit and training inspiration below!

 

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3. KEEP COMPANY

Training with others helps you stay committed on cold days and ensures you’re not alone if injury or an emergency occurs. What’s more, the social aspect can make the experience more enjoyable, making the miles pass faster. Why not set up a group chat to encourage yourself and others to motivate each other and stay accountable.

4. HYDRATE PROPERLY 

Hydration is just as important in winter as in summer. Did you know that cold air can dry out your skin and respiratory system, and you many people sweat more than they realize when its chilly? Make sure to drink plenty of water before, during, and after your run. If you struggle to drink cold water in the winter, non-caffeine hot drinks like herbal and lemon tea can be a good substitute.

5. PROTECT YOUR SKIN

Cold, dry air can damage your skin. Apply a moisturiser to your face and hands before heading outdoors, and use sunscreen to protect against UV rays. Don’t forget lip balm to prevent chapped lips. In extreme cold, cover exposed skin with accessories like gloves and the beloved ‘snood’!

6. REWARD YOURSELF

Finally, figure out what motivates you to keep going through the winter. This could be a reward system, such as enjoying an indulgent hot chocolate after a session, or treating yourself to new apparel for reaching a certain monthly mileage. Alternatively, track and celebrate your good work on social media or a personal training log, and mark milestones however big or small.

 

By following these simple tips, you can safely enjoy your winter training; stay motivated; and build strength for the months ahead. 

Want more pre-marathon advice? Check out 5 Things To Do 5 Months Before a Marathon for more useful tips.