Brad Shaw
If you’ve been staring out the window at 4 pm darkness like it’s personally insulted your training plan, you’re not alone. Winter running has a way of making even the most committed runner negotiate with themselves like a hostage situation: “I’ll go out… after this tea… and that email… and once my toes feel feelings again.”
The good news is winter doesn’t have to steal your miles. Done properly, it can be the stretch where you quietly build the engine that carries you through spring.
That’s the view from Owner of Track Mafia, Coach Cory, who’s on hand to help inspire you to keep running over the winter months despite the cold dark weather. And if anyone knows how to keep the legs turning when conditions turn miserable, it’s a coach who lives in the world of sessions, consistency and no-nonsense progress.
Below are some top tips from Coach Corry Wharton Malcolm (AKA Cory & BitBeefy) on the next ways to keep up the miles this winter, stay safe and get the best out of your running.
How to keep up the miles this winter!
Winter seems to have crept up on us overnight this year. It only seems like last week that we were out running with the sunshine overhead; then suddenly the temperature seemed to plummet – winter has arrived.
Well, winter doesn’t have to mean the end to your training; it can actually be the perfect time to beat that PB.
We have teamed up with Nike + running coach, and owner of Track Mafia, Cory (or Beefy, as he is known) Wharton Malcolm, to pick his brains on his top advice for training throughout the winter months.
Layers, Layers, Layers:
The classic mistake in winter running is dressing for the first five minutes instead of the next forty. You step outside, feel the cold bite, and pile on everything short of a duvet. Then you’re ten minutes in, sweating like you’ve been caught stealing biscuits from your own cupboard.
Make sure you layer your clothes intelligently, so you can take layers off as you as you warm up and then take them off as you start to cool down.
However, your layers need to be breathable – you want them to trap heat, not sweat! At the same time, you don’t want to overdo it – you will warm up very quickly once you start running.
Your hands and head are particularly vulnerable to the cold; as your blood will be shunted to the working muscles, so also opt for hats and gloves.
Practical rule: aim to feel slightly cool when you step out. If you’re cosy at the door, you’ll be roasting by kilometre two.
Warm Up:
When the temperature drops, your body doesn’t exactly leap into action. Cold muscles are less forgiving, and that’s where niggles start writing their own little horror stories.
Obviously, it is cold outside, so make sure you warm up before any run or race. Cold muscles will lead to more chances of injury, so it is crucial to take this time to do a proper warm-up.
Do some dynamic stretches, including leg swings, deep lunges, and knee lifts, and don’t forget to stretch your arms too.
I would also recommend trying Deep Heat Muscle Massage Roll-on Lotion to help loosen and soften muscles as well – so incorporate this into your warm-up.
If you do get an injury, apply a cooling product like Deep Freeze Cold Spray to help minimise damage, reduce recovery time and provide pain relief.
A sensible approach: warm up indoors for 3–5 minutes (marching, mobility, light squats), then step outside already moving. It makes winter running feel less like punishment and more like purpose.
See and be Seen:
Dark mornings. Dark evenings. Grey afternoons that look like someone turned the contrast down on life. Visibility isn’t a nice-to-have — it’s basic professionalism.
One other key thing that runners often miss is making sure they are wearing bright clothing when out running.
Safety first! It is vital that when running during the cold darker months that you make sure your clothes are bright, I would also advise wearing flash/3M clothing in the dark.
Always look for garments with reflectivity on the arms and legs, rather than the torso, moving parts of you are easier to spot.
Quick upgrade checklist:
- Reflective details on sleeves and lower legs
- A light (especially if you’re near traffic, paths, parks)
- A predictable route when conditions are poor
This is one of those winter running habits you’ll be glad you never had to learn the hard way.
Winter Training Ground:
The beauty of winter is that it rewards boring excellence. Show up, stack easy miles, and suddenly you’ve built fitness while everyone else has been “getting back into it” for the third time.
I have always seen my winter runs as a bit of a training ground for spring and summer races. Think of your winter runs as a way of banking miles ahead of summer – the more miles you get under your belt in the winter, the more your spring runs will be more enjoyable.
Translation: you’re laying bricks. Not glamorous, but come race season you’ll be living in a sturdier house than the runner who only trained when it was 14 degrees and flattering.
Mix-it-up:
Routine is great until it becomes a rut. The cold months can feel repetitive, and repetition is where motivation goes to quietly expire.
I would advise against doing the ‘same old route’ every time you’re out on a run. Mix up your running, try different routes or give your run a purpose.
Why not run to a destination for a reason – so run to brunch, or run to work, or even run to your evening event – whatever you fancy. It makes your run more than a run it is getting you somewhere.
A simple hack for winter running motivation: assign each run a job.
- Easy run = clear the head
- Tempo/effort = build strength
- Short run = keep the streak alive
- Destination run = make it practical
Try other things:
If the weather is grim enough to make the birds file a complaint, there’s no shame in taking your fitness indoors. Cross-training isn’t betrayal — it’s support work.
Yes, getting the miles in will help with your training, but remember other sports and exercises can help you to improve your running.
Why not jump on a bike, try spinning, or if the weather is particularly bad head to the gym and do some weightlifting.
If you want to keep up your cardio I would always recommend the ski-erg or rowing machine. Whatever you enjoy, keep things different and it will make you look forward to your next run.
Good winter running athletes stay aerobic even when they’re not running. The key is consistency, not purity.
Run together:
If solo running is your quiet time, brilliant. But winter can chip away at enthusiasm, and that’s where other people become your secret weapon.
I always advocate the benefits of running with others – maybe not on every run, but it can really help.
Why not sign up to a running club as this will give you others to run with, some of whom you might share the same goals and you can support each other.
Alternatively, why don’t you try running with like-minded friends or family – agreeing to go on a run with someone will make you feel accountable on the days when you want to stay at home, but your plan says run, run, run!
Accountability is underrated. It’s hard to bail when someone’s waiting — and it makes winter running feel more like community than combat.
Be Flexible with your training:
Winter is not the season for perfection. It’s the season for sensible adjustments.
I find winter running is more about maintenance than increasing speed, it gives you the perfect opportunity to mix up your training runs. That said, you can still see speed increases during this time.
Why not mix your distance, try a shorter run but speed up, or try and more elevated route – by adding variety you will help fend off boredom and plateauing.
The grown-up approach: if conditions are unsafe, modify the session. You can still build fitness without forcing a “hero run” on ice.
Set a goal:
Motivation loves a target. Not a vague “get fitter”, but something you can actually measure.
Before every race or run, set yourself a goal. It could be to reach a certain distance, or to beat your last time, or simply to get to a destination.
However, try to keep the milestones and goals small, as it will keep you focused and motivated when you reach your goal. I would even recommend having a bronze, silver or gold goal, so even if you miss one; you’ve got another one to aim for.
This is how winter running turns into a streak of wins instead of a season of excuses.
Smile!
Yes, it sounds soft. No, it isn’t. It’s a mental trick that changes effort, posture and mood.
Smile! This might sound cliché, but smile when you run. Enjoy the run and being outdoors, even if it is cold. I promise you it will make the run a lot easier.
You don’t have to love every step. But if you can find moments of enjoyment — the quiet streets, the steam of your breath, the satisfaction of showing up — winter stops feeling like something you “get through” and starts feeling like something you use.
Quick winter running checklist (save this)
- Dress in breathable layers; protect hands and head
- Warm up properly, especially before faster running
- Prioritise visibility: bright gear, reflective details, lights
- Treat winter as base-building for spring and summer
- Rotate routes and give runs a purpose
- Cross-train when weather is miserable
- Run with others for accountability
- Adjust sessions when conditions demand it
- Set small goals (bronze/silver/gold)
- Smile — it’s more powerful than it sounds
FAQ
Is winter running safe in the dark?
Yes, if you prioritise bright kit, reflective details on moving limbs, and sensible routes.
What should I wear for winter running?
Breathable layers you can remove as you warm up, plus hats and gloves for extremities.
How do I avoid injury when running in the cold?
Warm up with dynamic movements, start easy, and avoid forcing pace on slippery surfaces.
Can cross-training replace winter running?
It can maintain fitness when the weather is poor; combine it with shorter runs for consistency.
