{Run Tip} Training Around the Weather

TGIF friends! I am beyond excited that this week is over. A quick-turn work proposal, several long meetings, and a couple nights of poor/ no sleep have got me feeling a little run down. I’m hoping to catch up on sleep this weekend, and I’m also looking forward to a little celebration – today is mine and Mike’s 8th dating anniversary! Yep, 8 years ago today, Mike asked me out on the banks of the Charles River as I was wearing his socks (there’s a story there).

We don’t normally celebrate our dating anniversary, but given our low-key V-day weekend, we’ve made plans to go into the city to check out the Smithsonian orchid exhibit and chow down at Central! We’ve never been before and I can’t wait to try their famous fried chicken. #sofancy

On the running front, my knee pain seems to be well-managed with the PT exercises and KT tape, so I’ve been completing workouts as planned this week. My rule is that I can run as long as my knee doesn’t hurt while running and I don’t experience increased pain afterwards. I had a great interval run on Wednesday (12 X 400), and my knee didn’t slow me down at all.

But today, I wanted to talk about what to do when you feel completely de-motivated to run because of the weather (too hot, too cold, too rainy, etc).

Training around the Weather

I have had a hard time getting myself to run outside this winter. In past years, I’ve been ALL ABOUT cold weather running (I’d find my prior gleeful self really annoying right now), but for some reason, I’m totally over it this year. We’ve had a mild winter snowfall-wise, but there are plenty of days where the temps don’t get above freezing and are in the single digits with the wind – I know the northeast and much of the country can relate!

So what to do when you’ve got a long run looming and you’re not looking forward to freezing your face off?

Take your run indoors. I know, I know – lots of people would rather skip a run than hit the treadmill, but it’s a great option to get your mileage in while avoiding the ice/ snow (you can run in a t-shirt and shorts!). I play around with the speed and incline to keep it interesting (check this post out for some fast+fun treadmill workouts) and cue up Netflix on my tablet.

Swap your run for some cross-training. I’ve done this a lot in the past (for both weather and injury reasons), and spin, pool running, and stairclimber are some of my favorite options. You can substitute cross-training for any kind of run! I’ve simulated interval runs in the pool and on the spin bike (I just match effort and time, e.g. 90% effort for 2 minutes to simulate a 400 meter repeat), and I’ve even swapped back-to-back spin classes for a long run. Try subbing 1 or 2 runs a week on the days that the forecast looks particularly bad.

Be flexible about when you run! Check out the weather forecast for the weekend and find the best time to run. I’ll often move my long run to the timeframe in the weekend that seems most bearable.


Motivate yourself to run outside. If running outside is your only option, find something to get yourself to it and through it, whether that’s a piece of new gear (lots of cold weather apparel on sale right now!), a new music playlist, the promise of hot chocolate afterwards – whatever it takes.

Bottom line: do what you have to do. As runners, we do what it takes to get through the training season or maintain our fitness for the next training cycle.  As for me, I have a relatively “short long run” on my schedule this weekend (10 miles) but the weather looks either freezing or rainy, so I’ll be taking it to the treadmill with a few Mad Men episodes. I’m not too sad about that ;)

How have you been adjusting your workouts for the weather?


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