Dr. Clara Krause, PT, DPT, CSCS
Winter in NYC brings cold, dark mornings and shorter days, but this doesn’t stop our training. Winter running just requires a shift in approach: clothing, warm-ups, safety, and marathon-specific strategies all need adjustment to stay safe and build mileage effectively.
When running in the cold your muscles and core work harder to stay warm, raising energy expenditure. Cold makes muscles stiffer and slower to activate, increasing injury risk, especially with long or intense runs. Breathing can also feel harder as your lungs work to warm the air. These factors make proper preparation for training plans essential.
One key adjustment is clothing.
Tools like Dress My Run help if you’re unsure about layers. A good rule: dress for 10- 20 degrees warmer than the actual temperature, since your body will heat up while running. Overdressing can lead to sweat that cools and can cause chills. Focus on versatile accessories like gloves, arm sleeves, vests, and ear warmers. Carry a small pack if you have to so you can shed layers mid-run, like practice for a race.
Warm-ups and cool-downs need extra attention, especially as the degrees drop below 40. Start with dynamic movements and save static stretching for afterward. Foam rolling works well for either phase. For workouts or speed sessions, add an extra 5-10 minutes of easy running before and after the speed session, gradually increasing and decreasing pace to help reduce injury risk.
Snow and ice require caution.
Shorten your stride, slow your pace, and walk if conditions are slippery; a rolled ankle can derail training more than taking it slow. Extreme weather like ice storms, negative wind chills, or poor visibility may make a treadmill safer. If not, swap for indoor cross-training or strength work. Otherwise, enjoy running outside, but stick to shorter, well-lit, safe routes.
Cold-weather running builds consistency and resilience; vital for unpredictable race-day conditions. Dress appropriately, extend warm-ups and cool-downs, pace yourself, and ease into harder workouts. Mentally, embrace the quiet beauty of snowfall (try running by the Rockefeller tree!) and focus on preparation. With the right approach, winter miles translate directly into stronger, more confident marathon performance.