Have you ever heard the phrase, “winter running leads to spring PRs”, but wondered what it meant? Well, we want to help break it down for you as there are a mix of benefits that training through the winter can bring, even if you aren’t training for a spring race. These effects can be physiological, psychological, and environmental, so let’s unpack this!
To run outside or not to run outside… Winter brings some road blocks, but adjusting can help us grow stronger.
Physiological Benefits of Winter Training
Aerobic Base Grows Stronger
Physiological effects relate to the internal workings and metabolic processes that allow the body to operate. It deals with how the body works. For many runners, especially those with a later spring race, winter is full of a lot of base-building miles. Think longer, easy runs, steady aerobic growth, and consistent volume. All of these combined help boost stronger fat metabolism and increase both mitochondrial density and capillaries to deliver oxygen more efficiently. How might all this impact your spring training to come? Well, after getting that solid base through the winter, this aerobic engine can potentially boost you into running faster race paces when you add in speed work.
Seek out community group runs or run clubs in the winter if you are lacking motivation to get out and run! You aren’t in it alone.
Cold Weather Improves Your Aerobic Adaptations
While we all get different varying degrees of winter weather based on geographical location, it is proven that running in colder weather requires different demands. Your body works harder to maintain its core temperature, which may lead to a higher heart rate at the same exercise intensity. It’s unpredictable! But when those warmer spring days come around, you may find that running feels “easier” again. Those cold winter runs challenge your body to adjust to the environmental elements to regulate your system, because the colder it is, the harder your body has to work to keep your vital organs warm. We can also factor in how much harder it is to run in cold, windy conditions! This can lead to that heavy feeling where you just can’t seem to get your body to move as fast or efficiently as you want it to in the winter. Spring brings that ‘aha’ moment back! Plus, when you go back to wearing less layers in your gear, you get that boost from shedding those layers!
Earlier sunsets may require lots of runners to utilize lights and reflective gear during the winter.
We Get Mentally Tougher
Making it through the dark mornings and evenings, and the cold or freezing (or sub-freezing…) temperatures builds that tolerance for less than ideal conditions. Discipline in this sport is strengthened because you showed up for yourself in the winter and tolerated discomfort. When race day feels hard, you’ve already done harder. Your resiliency to train through the winter brings a spark in the spring training that can allow you to be gritty on race day or in a tough spring speed workout. It may just feel manageable compared to what you’ve been training through..
For many, winter builds the engine. Spring reveals it. Those winter runs were quietly gearing you up for strength in the spring!
