How To Nail Your Winter Marathon Training

In the UK, the timing of many of the major marathons makes winter marathon training inevitable. Most of the most popular races are held in the Spring, and given that getting better at any kind of long distance running requires a considered and gradual approach, your training plan will naturally spill over into the Winter months. 

Whether you’ve successfully gained a place in the London or Manchester marathon for 2025 or are about to transform your casual hobby into a proper training plan, there are several things you can do to nail your winter marathon training. While it might seem daunting to get the miles in when it's cold and dark and you’d rather be tucked up on the sofa, there’s actually no reason why running in the winter shouldn’t be a really enjoyable experience. These are our top tips for how to train for a marathon in winter so that you can prepare for race day whatever the weather.

Warm Up Indoors

One of the most crucial aspects of marathon training at any time of year is your warm-up. As you build up your mileage, you’ll be demanding more and more from your body and your muscles must be prepared to prevent injury. This is particularly crucial in the winter months, as the cooler temperatures tighten your muscles and make you more prone to injury if your warm up is not sufficient. 

To prevent exposing your muscles to the cold too quickly, it’s a good idea to warm up indoors before your winter marathon training. Do some light dynamic stretches and mobility exercises to get blood flowing to the right areas. Not only will these help you avoid an injury that could jeopardise your marathon success, but they will also help you to enjoy your run from the get-go rather than feeling like you have to endure the initial chilly miles before you get into a groove.  

Layer Up 

Dressing appropriately can make or break your winter run. As the blood gets pumping and you settle into your run you will naturally warm up, but there’s still no escaping the fact that it might be colder and wetter than you are used to. The key to tackling winter marathon training is therefore to layer up effectively so that you can regulate your body temperature as you warm up as the distance racks up. Always start with a moisture-wicking base layer like our performance t-shirt, then add layers tailored to the conditions whether that’s a waterproof jacket or a mid-layer for additional thermal protection. 

If it’s really cold, you could also add a beanie hat or headband to keep the cold off your head. These items are lightweight enough to not be irritating if you have to take them off and carry them while you run, but still warm enough to prevent a chill during your winter marathon training. 

Fuel Your Body

In colder conditions, your body will typically work harder to stay warm. This means that it is crucial to stay fueled during your winter marathon training as your body will naturally burn more calories as it works harder. Consider both how you prepare for your training runs as well as the fuel you might consume when you’re out and about. Your pre-run meal or snack should contain plenty of complex carbohydrates, protein and healthy fats. If you’re running for over an hour, it’s also wise to carry some energy gels or chews to give you a boost when you need it the most. 

Be Flexible With Your Schedule 

Winter weather can be unpredictable, so it’s important to be as flexible as you can be with your marathon training schedule. Whereas you might plan your training on a day-by-day basis when you can count on the weather, it can be effective to plan your weekly mileage more broadly and then firm up your daily plans when the season decides how it’s feeling! For example, you might want to swap out a long run on a particularly cold or icy day to avoid slips, trips and injury. 

Plan Your Routes Carefully

When it comes to running in the winter, one of the biggest dangers will be unexpected hazards on your chosen route. With the winter months come rain, ice and even snow, and these conditions bring their fair share of risk. For this reason, you should always plan your winter marathon training routes with care. Stick to well-lit and stable paths and pay similar attention to your technique. Wherever you do run, ensure that your foot makes clear contact with the ground and don’t allow yourself to land on surfaces you might be wary of.

Make The Most Of A Range Of Training Methods

While getting your body used to running long distances will always be the key aim of your marathon training, you shouldn’t be afraid to incorporate a variety of training methods into your winter routine. Other forms of exercise including strength training, cross-training and swimming are all invaluable in terms of building your overall fitness and level of muscle needed to last a whole 26.2 miles on your feet. This variety of training will ensure you’re not forcing yourself to go out in the cold when you really don’t fancy it, and will also help you to stay motivated as race day draws even closer.