Winter Training Matters
Marathon training season may not officially begin until late spring, but winter plays a critical role in setting runners up for success.
Rather than pushing mileage or speed, winter is the ideal time to focus on building a strong foundation. Staying consistent now with strength, mobility, and manageable running can help reduce injury risk and make marathon training feel more sustainable.
Why Winter Training Is Important
When training ramps up in mid-May or June, your body will be asked to handle longer runs, higher mileage, and more physical stress. The work you do now helps your body adapt more smoothly later. Winter training isn’t about doing more, it’s about doing the right things for long-term gain.
Focus on Core & Strength Training
Building core strength and stabilizing muscles now can help improve running form and reduce the risk of injury later. Short, consistent strength sessions that target the core, hips, and glutes can make a big difference once mileage increases. Free weights and at-home ab workouts are excellent options for those days it's just too cold to go to the gym.
Keep Runs Short and Easy
Winter runs should feel comfortable. Keeping runs shorter and paced at an easy, conversational level helps maintain endurance without unnecessary strain. This is the time to prioritize consistency over intensity. If you run outside, wear layers and gloves to prevent frostbite.
Train for a 5K or 10K
Signing up for a shorter race can provide structure and motivation during the winter months. Training for a 5K or 10K helps maintain fitness while allowing your body to gradually adapt without the pressure of marathon-level mileage.
Stretch and Work on Mobility
Cold weather can make muscles feel tight, which is why stretching and mobility work are especially important in winter. Regular stretching, foam rolling, and mobility exercises help support recovery and keep your body feeling balanced.
Pace Yourself
Winter training should feel sustainable. There’s no rush to hit big numbers right now. Taking it slow allows you to stay healthy, build confidence, and be ready when marathon training officially begins.
Slow progress now leads to stronger progress later.
A Final Reminder
Winter is about building a your physical and mental base. By focusing on strength, mobility, and consistency now, you’re setting yourself up for a healthier and more enjoyable marathon training season ahead. Your future self will thank you!
Stay consistent, stay healthy, and keep building toward your marathon goals. Thank you for running with Mercy Home Heroes.
