Signing up for a warm weather marathon that takes place in the winter or early spring always sounds like a great idea…until you realize you live somewhere cold and all the training that you still need to do. 

Well the good news is that you’re not alone! Plenty of runners—whether they’re training for a marathon or not—log big miles all winter long. But before you hit the trails, there are a few bits of advice you should consider to ensure you have a good time and stay safe.

Dressing for Success: Layer Up, Stay Warm

The golden rule of winter running is layering. Forget that single heavy coat; it'll leave you a sweaty mess and then freezing cold. Think in terms of three key layers:

• Base Layer: This should be a moisture-wicking material like merino wool or synthetic fabric. Its job is to pull sweat away from your skin, keeping you dry and preventing dampness.
• Mid-Layer: This layer provides insulation. A fleece or a technical running jacket is ideal. On milder days, this might be your outermost layer.
• Outer Layer: This protects you from biting cold wind and snow. Look for a windproof and water-resistant (or even waterproof) jacket. 

And don't forget your extremities! A warm hat or headband is essential, as a significant amount of body heat escapes through your head. Similarly to your base layer, it should be something that wicks away moisture (I love a thin wool hat). Insulated running gloves or mittens will keep your hands comfortable. You may even consider some flip mitt gloves for longer runs where you know it will start to warm up. And, good quality wool or synthetic socks will protect your feet from blisters and frostbite. On particularly brutal days, consider a neck gaiter or balaclava for added face protection and a dab of vaseline on your nose to protect from frost bite.

Staying Safe on Slick Surfaces and in the Dark

You’re not going to want to do every run on the treadmill, which means you’ll eventually have to contend with slick conditions. Ice and packed snow can turn a scenic run into a slip-and-slide adventure if you're not prepared.

• Traction Devices: These are a game-changer. Options like Yaktrax or Kahtoola easily attach to your running shoes, providing much-needed grip on icy patches. Just don’t bust these out for the first time on a long run since they do change your form a bit.
• Footwear: You might also consider trail running shoes with aggressive outsoles for better traction on snowy or slushy routes.
  

With shorter daylight hours, you'll inevitably be doing a lot of your cold weather running in the dark. Visibility is important for your safety.

• Be Seen: Invest in high-visibility clothing. Bright, reflective jackets, vests, and tights will make you stand out to motorists and cyclists. Many running brands offer gear with integrated reflective elements, or you can buy stick-on reflective strips to add to your winter clothes.
• See Ahead: A good headlamp or waist light is non-negotiable. Not only does it illuminate your path, helping you avoid obstacles and uneven terrain, but it also signals your presence to others. Choose one with a bright beam and a comfortable fit that won't bounce during your stride.

Fueling the Furnace: Winter Nutrition Needs

Your body works harder to stay warm in cold temperatures, which means your nutritional needs will shift during winter marathon training.

• Increased Calorie Needs: Don't be surprised if you feel hungrier. Your body burns more calories to maintain its core temperature. Ensure you're consuming enough nutrient-dense foods to support your increased needs.
• Hydration: While you might not feel as thirsty, dehydration can still happen in the winter. Even though it’s colder and the air is often drier, you're still sweating under those layers. Your fluid intake during a cold weather run might be slightly less than during a hot weather run, as your body isn't working as hard to cool itself, but you should still focus on consistent hydration throughout the day rather than just during your runs.
• Electrolytes: Even in cold weather, you'll lose electrolytes through sweat. Replenish them with sports drinks or electrolyte tabs, especially on longer runs.

Mental Fortitude: Embracing the Challenge

Running in the cold demands a different kind of mental toughness. There will absolutely be days when the thought of stepping outside feels like an insurmountable challenge.

• Embrace the Elements: Reframe your perspective. See the snow and cold as opportunities to build resilience and mental grit.
• Find a Running Buddy: Training with a friend can provide accountability and make those dark, cold mornings more bearable.
• Set Realistic Expectations: Some days will be slower, and that's okay. Focus on consistency and effort rather than hitting specific paces when conditions are challenging.

Winter marathon training isn’t easy, but it is a great way to stay active during the months most people take off. By preparing properly with the right gear, focusing on safety, and adjusting your nutrition, you'll not only endure the cold but emerge stronger come spring!