As the winter season sets in, many of us ultra runners are faced with the challenge of continuing training in the cold. It’s easy to get intimidated by the prospect of running in cold temperatures, but with the right preparation and mindset, winter running can become one of the most rewarding parts of your training routine (and will put you far ahead your competition when your spring and summer races come around). As an ultra-athlete with asthma, I’ve learned a few things along the way about running in the cold, and I want to share the tips that help me stay active and accelerate my fitness during the winter months. If this is interesting to you, I strong recommend that you watch the YouTube video linked above, or listen to this as a podcast episode on "The Athlete with Asthma Show" on your favorite podcasting platform.

Winter doesn’t have to be the end of your running routine. In fact, it can open the door to new kinds of enjoyment, like running throw fresh powder on untouched trails with no one else around other than a couple of coyotes, a family of dear, and maybe even a bobcat (on second thought, you really shouldn't run in the winter, I like my trails people free haha). Well, I guess it's too late, so here it goes:

Cold Weather Running Tip #1: Assemble Your Cold Weather Gear

Running in cold weather requires some strategic planning for your gear. In my experience, the right equipment makes all the difference. Here’s how I prepare for winter runs:

• Layers Are Key: Layers allow your body to regulate temperature. Start with a moisture-wicking base layer, followed by an insulating layer, and finish with a windproof shell. The key is flexibility—adjust the layers depending on the temperature and conditions.
• Head and Hand Protection: Keep your extremities warm. I always wear gloves (seriously, you should literally wear ski gloves, your hands will thank you) and a beanie, no matter the temperature, because cold fingers and ears can quickly ruin a run. A hood and neck warmer can also be lifesavers, especially when the temperatures drop.
• Footwear and Traction: Choose shoes with good grip if you're running on snow or ice. Regular running shoes tend to wear out quickly when exposed to wet conditions, so opting for shoes designed for winter running can help prevent slips and give you better durability. I personally run with the Topo Athletic Mountain Racer 3s (linked here if you are interested).
• Convenient Gear Setup: Organize your gear in one place so you're not scrambling to find it before your run. Having a designated spot for your gear reduces friction and helps you stay focused on the run itself, not on preparation.

Cold Weather Running Tip #2: Plan less, do more

Winter running isn’t just about physical preparation—it’s a mental game. Here’s how I stay motivated and flexible, by planning shorter runs (and once I warm up) do more even when the conditions aren’t ideal:

• Safety First: Cold weather running involves risks like icy paths and freezing temperatures. Adjust your mileage based on the weather conditions and be ready to skip a run if the risks outweigh the benefits. Your safety should always come first.
• Mind Over Matter: I use winter running as an opportunity to build mental toughness. Sometimes the weather forces me to scale back my plans, but even a short run is a win in harsh conditions. Start small, and if the weather improves, you can always extend your run.
• Run with Your Dog: As long as it isn't too cold outside (I find that temperatures less than 20 degrees Fahrenheit can be tough on our dogs' feet), our dog seems to run in the winter without even getting winded. To be safe make sure that your dog also have the cold weather gear they need to run in the winter, or just watch me run with my dog, Sniktau, on my youtube channel.

Cold Weather Running Tip #3: Breathe through it

As an athlete with asthma, managing my breath in cold weather is crucial. Here’s how I use breathing to improve my performance and protect my lungs during winter runs:

• Breathing as a Tool: The right breathing techniques not only warm your body but also calm your mind—both of which are essential for enjoying a cold-weather run.
• Breath and Lung Protection: By breathing through my nose and into a neck warmer, I can filter the cold air before it hits my lungs, which is a key strategy for managing asthma symptoms. Pair this with your inhaler, and consult your doctor to develop a comprehensive asthma management plan.
• Mindful Practice: Breathing techniques like the Ujjayi breath from yoga help me control my energy and focus during runs. The sound of the exhale brings my mind into the present moment and keeps me in a positive flow state, even in harsh weather.

Bonus Cold Weather Running Tip: Be Mindful of Typical Running Best Practices

While these cold-weather-specific tips are important, don’t forget the basics that support your overall running health:

• Maintain Hydration & Nutrition: It’s easy to forget hydration in the winter, but your body still needs water and proper nutrition to fuel your runs. Make sure to stay hydrated and eat balanced meals to support your body’s increased energy needs.
• Track Your Progress: Keep an eye on your performance and health metrics during the winter months. This will help you adjust your approach as conditions change.
• Stay Informed and Adaptive: Consult your physician if you’re unsure how winter running will affect your health. Staying informed ensures you can adjust your training to fit your body’s needs.

Consistency is key to success as a runner, and winter is just another season to tackle in your journey. By applying these strategies, you can continue to progress through the colder months and have transformative running experiences.

Whether you’re gearing up for your spring marathon or aiming for a course record, don’t let winter hold you back. Adjust your mindset, refine your strategies, and embrace the winter challenge—your miles await, no matter the weather.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.