Winter Training Tips

Fleet Feet Sports Pittsburgh

Winter Running

Believe it or not, the biggest mistake runners make in the winter months is overdressing.  When you step out the door, you should be slightly chilled.  If you are comfortable when you first step outside, you are overdressed!  Dress as if is 15-20 degrees warmer than the actual air temperature; taking wind and precipitation into consideration.

Ask yourself:

Do you run hot (warm up quickly)? If so, wear less layers and/or accessories.  Allow heat to escape from head (wear an ear warmer, instead of a hat).

Do you run cold (never really feel warm)? Wear more layers and accessories (hat, neck warmer, heavier gloves).

Tips on Winter Running:


Tips on Gear for Winter Running:


Benefits of Running Outdoors in the Winter:


If conditions are so bad that you cannot go outside to run (i.e. icy conditions), you can simulate your workouts on a treadmill as follows:


Treadmill Workout – When you need to make up for a regular run

Set grade at 1 or 2% and run planned distance at the same pace that you would normally run outside.


Treadmill Workout – When you need to make up for a tempo or speed run

Run 1 mile at an easy pace, increase to a comfortably hard pace (approximately 10-15 seconds slower than best 10k pace) for about 20 to 25 minutes.  Finish with 1 mile easy cool down.

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