7 Unexpected Benefits of Winter Race Training

7 Unexpected Benefits of Winter Race Training

Race days in spring have their advantages: mild temperatures, a shared finally sunny energy and a positive start to the season. But training for spring races (i.e. braving freezing temperatures week after week if you live in the north and making do with a limited number of hours for daylight runs)? This can be discouraging.

And it's an adjustment no matter where you live. “Winter is everywhere,” says Michael McGrane, coach of the Boston Athletic Association running club. "Even if you're in Florida, training can be challenging if you're not used to 50-degree temperatures."

But there are certain benefits to filling colder days with long runs and hill sprints. Here are seven of them – directly from runners and running coaches in the Northeast.

You build mental strength.

“You feel pretty bad when you run in difficult conditions,” says Amanda Nurse, elite runner and Adidas running coach. "Some of my most memorable runs were when I had icicles instead of eyelashes, needed Yaktrax on my sneakers, and wore all the warm layers I owned. Some of my teammates even wore ski goggles."

As a result, you'll build confidence, which is key to feeling prepared on race day. Looking back on those hard days can also help you get through a race (you know, when you're feeling your legs, lungs, and heart and wondering why you signed up for it again). “You can think back to all the tough training days where you braved not only the road but also the weather—and you realize you can handle it,” says Angela Rubin, manager of the Precision Running Lab at Equinox Chestnut Hill. “Mental strength is one of the greatest components of racing.”

Winter can actually provide ideal running temperatures.

So you fear the ice and the snow and the wind. Well, know this: "Racing conditions in winter and spring can sometimes be nicer than in summer. We easily forget how humid and hot summer is," says McGrane. Winter running means you don't have to deal with allergies or sky-high temperatures, both of which can slow you down. (Related: The Surprising Benefits of Training in the Rain)

“As you start to exceed 60 or 65 degrees, the overall performance starts to drop,” says McGrane. You're more likely to become dehydrated and lose important electrolytes, which can contribute to cramps and fatigue.

Therefore, cold conditions may even be preferable. “Forty degrees is a great temperature for a race because it heats you up a lot,” says Nurse. The best part of all this: You can control your temperature by layering up and down during your run, she says.

You will look forward to treadmill running.

Yes, you read that correctly. On days when you can't bear the thought of being outside, you see a treadmill run as rejuvenation (and when can you say that?!). “The treadmill gives you the ability to set a speed at which you want to run and create the height at which you want to exercise,” says Nurse. Treadmill classes—à la Barry’s Bootcamp or Equinox’s Precision Running Lab—are also great ways to work on speed or hills in a (warm!) group. Rubin says: “A change of scenery is always good, especially on gradually freezing days.” (Related: 8 Treadmill Mistakes You're Making)

Training makes a long winter feel shorter.

If winter is your least favorite season, you're not alone. However, committing to a workout schedule that keeps you busy from January through April can help distract you from short days, freezing temperatures, and cloudy skies. “Winter goes by faster when you’re counting down the weeks to a race,” says McGrane. “I run around Boston every year and every year I joke that it’s my way of getting through the winter months.”

You will build a stronger body.

“Your body uses a lot of energy to warm the air you breathe when you exercise,” says Rubin. Running on uneven surfaces or on snowy, rocky surfaces also requires more muscle use, she notes. In fact, a University of Michigan study found that we use 28 percent more energy when moving on uneven terrain than on a flat surface. “Running on winter terrain can activate your core much more to keep you stable,” explains Rubin. “As you try to maintain your form and not slip or fall, your core fires to stabilize you.”

You will meet new friends...

Pro tip: Don't do your long runs alone. “The camaraderie you feel during winter training is incredible,” Nurse said. “When you train in poor conditions (especially snow and ice!), runners really bond, praise each other and work together to make it through whatever the weather.” To find a running group near you, start by checking out running or sports stores and training studios, which often host them on weekends.

"Running with a group can lead to lasting friendships, especially on long runs. You really get to know someone," Nurse says. Plus, a big part of success in a race is commitment to training - and if you have friends or teammates who are counting on you to show up, that gives you more incentive to be there because you don't want to let them down! (Related: The Benefits of Joining a Running Group—Even If You're Not Trying to Set a PR)

...or grab some much-needed alone time.

“Warm weather brings out all the runners and crowds,” says Kelly Whittaker, a 20-time marathon runner and instructor at B/SPOKE, an indoor cycling studio in Boston. But jogging on a cold, crisp day could mean you have the road or path to yourself and can enjoy the scenery in a more relaxed manner. “There’s nothing better than running past snow-covered terrain.” Find a natural setting for even more zen. Research from Stanford University finds that time in the great outdoors (and we don't mean city streets) calms the brain and relaxes areas associated with mental illness more than busy environments.