How to Make the Most of Winter Running: Run Coach Jaci Wilson Shares Her Tips from Her Sub Zero Training

Written By Stevie Lyn Smith

In episode 54 of the Real Fuel with SLS podcast, I’m joined by Jaci Wilson, a marathon and ultramarathon run coach, winter running enthusiast, and podcaster who helps runners, with many active hobbies, train sustainably through all seasons. She helps athletes excel in running without sacrificing their hobbies by managing their training load and stress bucket.

Whether it’s skiing, hunting, dog training, gardening, or scuba diving, Jaci believes avoiding burnout requires more than just running miles. More miles usually is not the answer for her athletes. Her coaching emphasizes rest, nutrition, strength training, mindset, and flexible, non-traditional scheduling that supports real life.

Do you have big spring race goals but struggle to get outside in the winter?

If you want to keep hitting the pavement during the cold, snowy, and windy months, this episode will give you the tools to do just that. Jaci discusses how she uses different tools— both physical and mental to help keep her athletes and herself motivated on the coldest of winter days. While outdoor running is something that some runners prefer all year round, we also chat about how using the treadmill can be a great tool for those who choose to use them.

If you choose to run outside, working flexibility into your training schedule can make the load feel more manageable. She suggests keeping an eye on the weather and swapping run days to the better of weather days, especially when the wind is going to be a big factor. Another tool that Jaci encourages her athletes to do during the winter is to embrace other ways to stay active like downhill or skate skiing.

One of the most underrated tools to make winter running more enjoyable—doing a warm-up! It’s easy for any runner to skip a warm-up, but Jaci writes this into every winter run. She says it will make the cold feel like less of a shock, have you start your run warmer, and stay warmer during the run.

Mindset to stick with your running goals in the winter

Our minds are a powerful place and finding a way to enjoy or at least tolerate winter can have a huge impact on your training. Jaci encourages practicing gratitude to help improve your mindset and mental health. She says to start by “picking a few things that you can be grateful for like going out for a run first thing in the morning, doing something hard, or getting fresh air.”

A few things that has helped her stay consistent in the sub-zero weather include: training with friends for accountability and connection, incorporating play and connecting to her inner-child, and of course— the right gear. On the flip-side, she has athletes who spend their winters traveling, scuba diving, and doing other activities. As a coach who looks at the whole athlete, Jaci says she as a coach helps them find harmony with the active hobbies, training, and getting enough sleep and rest.

Gear tips for winter running

Here are some top gear tips for winter running:

  • Pick a moisture wicking base layer, merino wool is a great choice.

  • The middle layer should be warming. A few examples are a fleece or a jacket.

  • Look for a wind and water resistant outer layer, especially if there’s potentially for freezing rain or heavy wet snow.

  • Look for gear from non-running outdoor brands! These brands make gear that is durable for outdoor activities and are more likely to be on sale than regular running brands.

  • Everyone will need to layer a bit differently, take notes on your layers and how they worked in different conditions.

Top Takeaways

  • Practical ways to keep training outside through the winter months, if you choose to!

  • How mindset plays a role in winter running

  • Being able to find ways to make winter more enjoyable as an athlete

  • Balancing play and training for a well-rounded athlete

  • Gear recommendations for outdoor winter running

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Stevie Lyn Smith
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