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Learn how to train for a marathon during winter with tips on cold-weather gear, safe running temperatures, staying motivated, and adjusting your training plan for unpredictable conditions.
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There is a different breed built into the heart of every marathoner. The early mornings, the double-digit mile-long runs, the intense craving to do it more than once. And for those of us training for a spring marathon, the intensity goes up a notch when you’re training for a spring marathon during the winter months. I’m running the London Marathon this year, and as soon as I’m cleared to run, I’m so excited to start my training plan.
Training for a spring marathon in the winter months can be challenging! With the right preparation, it’s an opportunity to build mental toughness and develop discipline. Whether you’re gearing up for the Boston Marathon, London Marathon, Grandma’s Marathon, or maybe a spring half-marathon is on your 2026 bingo card, here are essential tips to help you succeed while braving the cold.
How To Train for a Marathon in Winter
They say, “There’s no bad weather, just bad gear.” I don’t know who “they” are, but it’s fairly accurate. Wearing the right gear can make or break your winter training runs. Dressing based on temperature alone is a recipe for disaster since elements such as precipitation and wind chill can make a “reasonable temperature” unbearable.
Winter Marathon Layering Hack
I use a site called Dress My Run to help guide my outfit choices. Occasionally, I’ve received recommendations that seemed iffy, but actually worked out. It’s a really good place to start if you’re not sure how many layers to include.
How to Layer When Running Outside in Winter
- Base Layer: Choose a moisture-wicking fabric to keep sweat off your skin. Avoid cotton as it traps moisture, making you feel colder.
- Middle Layer: Opt for an insulating layer, like fleece, for warmth.
- Outer Layer: Your jacket will be a crucial option for your outfit. Choose a windproof, water-resistant (or waterproof) jacket to protect against snow, rain, and wind.
Winter Running Accessories to Consider
- Gloves and Hats: Keep your extremities warm to maintain overall comfort. Look for thermal or wool-blend materials. Depending on how cold it is, this category is more of “consider which gloves and hat” instead of considering wearing them at all.
- Neck Gaiter or Balaclava: Protect your face from harsh winds and freezing temps. I usually wear my balaclava as a gaiter just in case my head needs additional warmth.
- Running Socks: Merino wool socks can help keep your feet dry and warm. Whatever you do, do not be tempted to wear your warmest cotton socks! Cotton causes too much friction, which will result in blisters.
Pro Tip: No matter the temperature, I live by the rule “dress as if it’s 20°F (6°C) warmer than the actual temperature.” If it’s 50°F (10°C) out, dress as if it’s 70°F (20°C). While that might seem shocking, you’ll warm up quickly once you start running. And keep in mind, you will sweat!
Running Tips for Cold Weather
Running in the cold can be invigorating, but there are limits to what’s safe. Here are some things to consider for running in cold weather:
- Extreme Cold Warning: Temperatures below 0°F (-18°C), especially with wind chills, increase the risk of frostbite and hypothermia. If you have a run scheduled and the forecast is below 0° (-18°C), consider running on the treadmill or on another day.
- Check Air Quality: Winter air can be drier and harsher, but polluted air from inversion layers may also impact breathing. Use a weather app to monitor both temperature and air quality before heading out.
- Listen to Your Body: If your fingers or toes feel numb or you start shivering excessively, it’s time to end your run and Uber home.
Alternatives for Dangerous Weather:
- Treadmill Runs: Mimic outdoor runs by varying incline and pace. If you have a membership at Orangetheory, you can take a Tred50 Class to get a longer treadmill block.
- Indoor Cross-Training: Cycling, swimming, or elliptical workouts can maintain cardio fitness.
Running in the Snow Tips
Running in the snow can be magical! With the quiet streets, soft snowfall, and that invigorating winter air, it seems like something out of a movie. Keep in mind it also requires a little extra prep.
- Wear shoes with good traction or add detachable traction devices like Yaktrax to prevent slipping.
- Dress in layers to stay warm without overheating and opt for moisture-wicking fabrics to stay dry.
- Be visible with bright gear or reflective accents since winter days are darker.
Remember to slow down and adjust your stride, snow running is about effort, not pace!
How to Run in the Rain
If it’s raining on your long run day and you need tips for running while it’s raining, here you go! Running in the rain is possible
- Get a Waterproof Running Jacket: A simple swap for a tech jacket that’s waterproof will keep you safer if you’re running in wet conditions. Wear a base layer under the jacket to keep your core warm. If you need a recommendation, check your local running store for the staff favorites.
- Avoid Cotton: Cotton is not your friend! While it may be soft on your skin, as you get wet, it will create friction against your skin and can cause blisters. Consider a wool or synthetic alternative instead.
- Stay Visible: Wear reflective gear to make you easier to see for drivers who may be distracted by puddles or the rain.
- Know When to Turn Back: If it’s unsafe or you’re stuck in extreme rainfall, turn back or call an Uber.
Related Post: Looking to add some adventure to your running calendar? Check out this post with tips for creating a running adventure bingo card!
Running Tips for Winter Weather
Winter’s shorter days and unpredictable weather may require adjustments to your training plan:
- Be Flexible: Swap outdoor long runs for treadmill runs or move rest days around if a snowstorm hits. I’m a fan of the run commute and plan on incorporating it as part of my training plan.
- Run During Daylight: Whenever possible, run during daylight hours for safety and slightly warmer conditions. Also, incorporate these tips for female runner safety.
How to Warm Up for a Run
Cold muscles are more prone to injury, so warming up is crucial:
- Dynamic Stretches: Spend 5–10 minutes doing dynamic warm-ups such as high knees, leg swings, and walking lunges.
- Start Slow: Begin at a relaxed pace to allow your body to adapt to the cold before speeding up. Also adapt your pace to the conditions. Slow down if it’s icy or move to the street (as long as you proceed with caution).
Stay Motivated Despite the Cold
Training for a marathon in winter can feel daunting, so finding ways to stay motivated is key:
- Sign Up for a Tune-Up Race: Look for a winter race to break up the monotony. Chicago has a really fun half-marathon in January, and the Shamrock Shuffle 8K is one of my favorite races of the year.
- Join a Running Group: Shared goals and camaraderie can keep you accountable. For me, this has helped me stay accountable when it’s colder out. I’m also planning on running part of my longer miles with the group to stay motivated.
- Visualize Race Day: Remind yourself of the excitement of your spring marathon. I often remind myself, “I train in the snow to run in the sun.” I hope there is sun in London.
- Plan a New Route: Mix things up! Try planning your run to a fun mural for a selfie or to a local destination just to keep things fun.
For the rest of the story on the Chicago Rat Hole, keep reading!
How to Fuel and Hydrate Your Runs Properly
Hydration can be easy to overlook in cold weather, but it’s just as important as in the summer.
- Hydrate Before and After: Even if you don’t feel as thirsty, drink water regularly. Try adding electrolytes to keep your water from freezing.
- Fuel Strategically: Experiment with different snacks that won’t freeze in cold temps. You may want to try carrying them in pockets close to your body to prevent them from freezing.
Winter Skincare for Runners
Cold weather and wind can wreak havoc on exposed skin. Winter skin care is just as important as summer sun care and is often overlooked.
Here are some skin care products for runners to consider:
- Moisturize: Apply a thick, protective lotion before heading out. Use Aquaphor on your exposed skin to help with windburn. If you need tips for how to avoid dry skin in winter, check out this guide.
- Sunscreen: UV rays are still present, even in the winter. Use a broad-spectrum sunscreen to avoid sunburn. Plus, the rays can reflect off snow and make it easier to get a sunburn.
- Chafing Balm: The answer to the question, “What do runners rub on their legs before running,” is the same in the summer as it is in the winter: anti-chafing products. Make sure to apply a product such as Happy Curves anti-chafe stick to anywhere with friction, such as your inner thighs, sports bra straps or the inside of your arms.
Related Post: Curious about skin care specific for runners post run? Look here for more runner skin care tips!
Focus on Mental Toughness
Training through winter builds resilience:
- Embrace the Challenge: Remind yourself that running in tough conditions will make race day feel easier. In the winter, my mantra is “I’m a Warrior.” I repeat it to myself over and over.
- Break it Down: Focus on one mile or section at a time instead of the full distance. Think to yourself, “I just need to get to the big bridge,” and when I get to that point, I pick a new checkpoint. I usually pick milestones about a half mile out to break up the monotony.
Wrap Up for How to Train for a Marathon in Winter
Training through the winter is a great way to pass the time until spring. Your hard work will pay off on race day. By training in challenging conditions, you’ll be prepared for anything the course throws at you (except maybe warm temps). And there’s nothing quite like the satisfaction of the free banana at the finish line.
Regardless of your race, your winter training will set the stage for an unforgettable spring race. Get top-notch race day packing tips here.
Do you have specific questions about training for a marathon in winter? Drop a note in the comments, let’s chat about what you need to conquer this season!
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If you would like part 2 of the Chicago Rat Hole run, here you go!
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