5 winter running rules to improve economy, strength and fuelling

Winter running presents some challenges that limit the types of workouts appropriate for running outside. Safety is the main concern when roads get icy, temperatures drop and days get shorter.

These conditions can relegate all of our runs to the treadmill or indoor track, but they don’t have to. Following a few simple rules can turn ice into an asset.

Rule 1: Slow down

Running on snow, slush or ice is going to be slow going compared to a dry, debris free road. Micro slipping occurs with every stride as the wet or frozen surface cause you to back slide each time. It’s best to be aware of this and accept it so that you can put your slower run splits into perspective and avoid getting frustrated. You are not suddenly a slower runner, it’s purely the conditions.

For runners who struggle to go easy on easy days, winter conditions will engineer that for you. If you have trouble mentally forcing yourself to slow down, take it outside. You won’t have to fight the urge to go faster, (and your coach will delighted).

Rule 2: Focus on strength

The upside to slow road conditions is that you’re actually working harder with every stride as you overcome the slippage to toe off. That can be a hit to your average speed but it’s also a hit of strength work embedded in your easy run. Instead of focusing on your lack of speed focus on what a great strength component the winter conditions add to your session. You will be rewarded for this added bit of strength work come spring.

For an extra cruel strength workout, run hill repetitions up a slippery slope. Be careful descending and consider walking on the way down so you don’t end up on your bum.

Rule 3: Fuel often

Running slow means you can focus on other important elements of your season preparation. Practicing your fuelling plan early and often is key to nailing it on race day. Forced to stick to an easier run over intervals, turn your attention to this often missed component of race readiness.

Test out a number of products to find your favourites, and eliminate early in the seasons the ones you know aren’t going to work for you. Think of these sessions as ‘dining out’ runs. Have fun with it. The cold temperatures mean your body is working extra hard to stay warm so you are likely burning through more calories on these runs than an easy run indoors. The extra calories will go to good use supporting your body as it double downs on the effort of running and keeping your extremities toasty too.

Rule 4: Go long not hard

Accepting you will be naturally slower and that these run are a great opportunity to practice fuelling makes them ideal long runs. Focus on duration not intensity when running outside. Slow and long with lots of fuelling.

Keep the intervals indoors so that you don’t heighten your risk of falling or the quality of your sessions due to micro slippage. If you are committed to running outside the weekly long run is a good workout choice to take to the streets. It is also one of the hardest to do on a treadmill because most of us have a short tolerance for the dreaded ‘mill.

Turn that outdoor long run into the session you look forward to most as it allows you to avoid a long, boring run indoors.

Rule 5: Safety first

The first four rules are great but only if number 5 is in place. Put safety first. Know ahead of time what condition the roads are in and the weather forecast for when you will be running. Always err on the side of caution, understanding that conditions can change quickly and aren’t always what the weather app is predicting.

Wear the proper gear, covering all exposed skin as much as possible. Consider avoiding running outside when the temperature or wind chill dips so low that your lungs are at risk of damage.

Have a pre-planned route and tell someone what it is. Things can turn dire quickly in bad weather. Have a friend or family member on the ready to come fetch you if you need rescuing. Better yet, run with a friend or a group. Make sure you leave home with a fully charged phone, and be aware of when it will get dark so you can bring a headlamp if necessary.

By following these five rules you can turn winter running into a valuable part of your training program. By spring you will be more economical from all the long zone 1 and 2 runs, stronger for battling surface slippage, and race ready with a tried and true fuelling plan.