How to use the winter season to help prepare for goal races in 2025
Winter is coming, and with it comes shorter days, colder temperatures, and plenty of rain –especially for us in Seattle!
While that doesn’t stop Seattlelites from getting out and being active, it can definitely test our motivation and force us to adjust our training plans. Spring races can hold us accountable to move during the rainy season, but let’s be honest– it’s all too easy to trade a workout for the cozy comfort of blankets when the weather is less than inviting. The good news? Winter training can be an opportunity to lay the groundwork for a strong and successful race season. Here are some tips to set yourself up for success (and maybe even enjoy it) during your winter training.
Prepare Early & Strategically: When it’s cold, wet and dark outside, minimizing the mental hurdles to getting out the door can make all the difference.
Plan Ahead: Check the weather the night before and lay out everything you’ll need.
Have your route ready: Choose your route in advance to eliminate decision fatigue and help you stay committed.
Stay hydrated: It is normal to feel less thirsty during the winter, but that doesn’t mean you don’t need water. Keep drinking water throughout the day and have a bottle on your longer runs.
Warm Up: Give your body a running start against the cold weather. Cold weather can leave your muscles stiff and prone to injury, as your body is designed to keep your core warm.
Dynamic warm ups redirect the blood flow to our extremities so our muscles are more prepared to move. An indoor warm up will help the tissues adjust even faster.
Invest in layering essentials like a thermal base layer, a breathable waterproof jacket, glove, a hat and Gore-Tex shoes. You can always take layers off.
Build a Strong Aerobic Base: Winter is the perfect season to focus on accumulating easy miles to build your aerobic base and tissue tolerance.
Easy miles are important miles: Our tissues respond to loading at different speeds. Accumulating miles, even if walking, improves our capacity to handle higher and more intense mileage later on.
Thinking long term: Even if your race isn’t until late 2025, building a solid base now will reduce your injury risk. Many race plans assume a baseline mileage upon beginning training. Ramping up quickly at the start of your selected plan can greatly increase your risk of injury.
Strength Train for Resilience and Speed: When the weather is not allowing for an outdoor run, hit the gym (or your living room) to build strength.
Why it matters: Running requires your body to absorb forces 3-8 times your body weight. Strength training improves your tissue tolerance and improves your capacity to withstand those forces, leaving you less prone to injuries and better equipped to handle upcoming intense workouts.
What to do: Don’t overcomplicate it– squats, deadlifts, lunges, heel raises and planks are all a great start.
Bonus perk: A stronger body translates to a faster runner– and who doesn’t want that.
Find the Fun in Winter Running: Rain doesn’t always have to mean a miserable run. Make it a part of the adventure.
Embrace the rain: Research suggests that exercising in the rain can relieve stress and boost energy levels. The smell and sound of rain may even be soothing. If calm is not what you’re looking for, channel your inner kid and enjoy splashing through the puddles.
Explore: Use this time to discover new routes or trails. Different routes will keep your mind occupied. You may even find your new favorite running routes!
Social runs: Join a run club, like Frelard Run Club, or recruit friends for extra motivation.
Appreciate the scenery: Pause to take in the snowcapped mountains or vibrant greenery that the rain sustains– because of course, it’s the reason we love living here!
Building consistency, strength, and endurance now will set the stage for a rewarding race season. If you find yourself dealing with some nagging injuries, reach out to us so we can help you crush your 2025 goals!
