The Dreaded Winter Months
The dreaded winter months are fast approaching and — in case you haven’t noticed — it’s dark… before work, after work, pretty much all the time (or at least it feels that way). As temperatures drop, it gets significantly harder to find the motivation to get out for a run. Staying inside becomes a comfortable sanctuary compared to putting on all the layers and a headlamp just to shuffle around outside in the cold.
Sure, there’s always the treadmill… but if you’re like me, you reserve that only for truly dire circumstances and would do unspeakable things to avoid the monotony of feeling like a hamster on a wheel.
But there is another alternative that many runners ignore this time of year — strength training.
And what better time to incorporate a day or two of indoor training into your routine?
Embracing Seasonality in Your Training
If you’re prepping for a winter or early spring race, yes, you’ll still have miles to hit. But if your goal race is later next year (or you haven’t finalized race plans), embracing seasonality in your training comes with major benefits.
As nervous as many runners are to give up weekly mileage, there is a mountain of research showing that having lower-volume phases throughout the year — paired with movements that are novel for your body, like lifting — significantly improves injury prevention and performance.
To be clear: this does not mean excessively cross-training to “make up” for “missed miles.”
Runners already get plenty of low- to moderate-impact repetitive loading. What we typically lack is low- to mid-rep challenging strength work, which has been shown over and over to improve running economy and build tendon, muscle, and bone resilience for the high-volume training we do during race season.
So… Where Do You Start?
Runners are really good at running — but often don’t know where to begin with lifting. Here are a few basic guidelines:
Kaitlyn’s Strength Training Basics
Don’t overcomplicate it.
You don’t need an hour at the gym. Start with 2 mobility warm-up movements, choose 3–4 exercises, and move through 3–4 rounds. A focused 30-minute session can be incredibly effective.
Choose resistance that challenges you.
If you can do 20 reps without fatigue, it’s too easy. Aim to feel challenged in the 6–12 rep range while maintaining form. The last 2–3 reps should be tough.
Vary speed, position, or hold time — not just weight.
Slower tempo, pauses, or explosive variations can be more effective than simply going heavier.
Incorporate single-leg variations.
Not because squats and deadlifts are “bad,” but because running is literally single-leg hopping over and over. Your strength training should reflect that.
If this feels intimidating — or something you want to try but don’t know where to begin — a Running Assessment is a great place to start. Based on your gait, training history, and goals, our team can help you develop a strength plan that targets your areas of need as you build toward spring racing.
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