Winter Training Tips for Ultrarunners: Your Complete Guide

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Dec 23, 2025

Winter can be a challenging time for ultrarunners, but it’s also prime for growth. Uncover how winter training builds mental toughness and aerobic capacity. Learn to tackle cold, dark days with effective strategies for staying motivated and fit. Discover the importance of treadmill training and tips for safe outdoor running in harsh conditions. Plus, get insights on hydration, nutrition, and cross-training options to make the most of winter. Embrace this season as an opportunity to elevate your performance come race day!

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ANECDOTE

Mentor Sessions On The Treadmill

Joe ran multiple long treadmill runs in Wisconsin and used 'mentor sessions' to learn while running.
He played videos during long treadmill runs to stay engaged and productive.

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ADVICE

Prioritize Ice Over Snow

Watch for ice rather than snow; avoid icy runs or use crampons only after gradual adaptation.
When in doubt or very icy, prefer indoor running to avoid slips and injury.

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ADVICE

Prevent Fuel From Freezing

Protect nutrition from freezing by nesting it near hand warmers or choosing foods that don't solidify.
Avoid gummies in cold runs and test winter-specific fueling on long runs first.

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Why Winter Is 'Separation Season'

02:41 • 2min

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Benefits of Starting Training Early

05:08 • 3min

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Mental Gains From Tough Winter Workouts

08:34 • 2min

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Dealing with Cold, Darkness, and Motivation

10:55 • 2min

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Fitness Is King: Focus in Winter

13:01 • 4min

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When Specificity Matters Less Early On

16:36 • 3min

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Use Winter for Speed Work & Raise Your Ceiling

19:13 • 6min

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Get Access to a Treadmill

24:49 • 2min

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Treadmill Training Builds Mental Toughness

26:20 • 2min

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Make Treadmill Runs Enjoyable and Productive

28:35 • 2min

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Cold-Weather Safety Rules: Temperatures

30:13 • 4min

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Snow, Ice, Footwear and Safety

33:56 • 3min

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Tracking Training: Use TrainingPeaks

36:58 • 1min

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Cold-Season Nutrition: Avoid Freezing Fuel

38:25 • 4min

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Hydration in Cold: Don't Underdrink

42:13 • 4min

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How to Measure Sweat Rate

46:00 • 3min

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Cross-Training: Skiing, Hiking, and Volume Management

49:23 • 4min

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Hiking to Running Volume Conversion

53:26 • 7min

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Biking and Rowing as 'Free Fitness'

01:00:12 • 5min

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Treadmill vs Snowy Long Runs

01:05:31 • 3min

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Protect Your Hands and Gear in Cold

Winter training can feel brutal.

Short days. Cold weather. Treadmills. Less motivation. More excuses.

And this is exactly why winter is separation season.

In this episode of the Everyday Ultra Podcast, I break down how to optimize your ultramarathon training during the winter months—physically and mentally—so you don’t just survive winter… you come out of it fitter, tougher, and ahead of the pack.

This episode was originally delivered as a live coaching call for the Everyday Ultra Racing Team, and it’s packed with practical strategies you can immediately apply to your own training.

Inside this episode, we talk about:

Why winter is the most underrated training block of the entire year
How to train effectively when weather, snow, ice, or darkness limits your options
What actually matters most when your training isn’t “race-specific”
How to use treadmills, roads, and indoor training without losing fitness
The biggest mistakes ultrarunners make during winter (and how to avoid them)
How winter consistency builds mental toughness that shows up on race day
Smart adjustments for hydration, fueling, and cross-training in cold conditions

If you’ve ever struggled to stay consistent in the winter—or felt like winter training was holding you back—this episode will completely reframe how you see these months.

Winter isn’t a setback.
It’s an opportunity.

And if you use it correctly, it can change everything about how you show up on race day.

SHOW LINKS:

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