Winter Base: Your Blueprint for a Strong Marathon Season

Introduction

Another marathon season has come and gone. With the last few races of the 2024 season wrapping up over the next few weeks, many are reflecting on their season. Maybe 2024 was packed full of PRs and big wins. Perhaps you suffered some disappointing finishes or set lofty goals and couldn’t quite rise to the challenge. Even worse still, you might have encountered an injury that sidelined you for most or all the season (been there done that, it’s the name of the game).

In which ever way you are ending the season, it’s a perfect opportunity to look back and determine what worked out, where you went wrong and how you can set yourself up to smash the 2025 running season. It’s time for the winter running season! It’s time to get WINTERED—as the big man Ross Edgley would say.

While many think of winter as a time to hibernate or switch solely to cross-training or strength training, the winter months provide an ample opportunity to continue improving upon what you have built or to rebuild yourself from the ground up (better, faster, stronger). This requires a methodical approach to training and unwavering dedication. So, how can we use the winter “off-season” to set ourselves up a successful year of racing?

Build a Strong Aerobic Base

While I would recommend taking anywhere from two weeks to a month off after a hard race, this is a perfect opportunity to build a strong aerobic base. Since your next race is far off, you can focus heavily on building your aerobic base using a slow and systematic approach.

The goal should be to build back up to around 70 – 85% of your peak mileage and maintain, while taking a slight deload every three to four weeks to allow for some degree of recovery (~25% reduction in weekly volume). This effectively builds your aerobic “engine”. Here you are constructing a foundation of which you can effectively add speed work onto when it comes time to increase the intensity of your training.

Speaking of intensity, your winter running should mostly consist of easy-paced runs kept a conversational pace. There are exceptions here, however, but more on that later.

Incorporate Strength Training

Yes, strength training, you didn’t think you’d get away that fast, did you? It’s time to hit the weights! While I am fully aware of the subset of the running community that detests strength training, it is crucial for injury prevention and most certainly can enhance performance.

Strength training for runners should focus on lower-body exercises (squats, lunges, deadlifts etc.) with core work to improve form. Upper-body exercises are also beneficial for improving running posture, especially during longer sessions, and can prevent or delay late-race fatigue.

Of course, too much muscle as a runner can be a problem (hence why many shy away from it). I get it. Muscle = extra weight = you go slower = you ain’t going to Boston.

A few points here, firstly, nobody gets big by accident. Second, for the avid runner, the signals you are sending to your body through your running training are effectively giant billboards screaming “don’t put on muscle”. Thirdly, you likely aren’t consuming enough protein/enough calories to add significant muscle mass. Lastly, if you are truly terrified of adding muscle mass you can always keep the rep ranges on the lower end of the spectrum, 2 – 5 reps per exercise, which will shift the focus to developing strength through neuromuscular adaptations versus packing on size.

Work on Mobility and Flexibility

It’s no secret that a runner’s body get’s massively beat up over the season. The endless impact of our joints, muscles and tendons on the pavement over lengthy distances takes its toll. While there is often an effort to maintain mobility and flexibility, chances are, you may have let it slide as the season progressed. Winter becomes an excellent opportunity to attempt to reverse some of the damage.

With less of a training demand, you can strategically incorporate more mobility and flexibility sessions. As a starting point, adding in some direct warm-ups, cool-downs and stretching routines to your runs and strength training sessions becomes far more manageable. On top of this, full dynamic stretching sessions and targeted mobility drills is also recommended two to three times per week for anywhere from 15 – 30 minutes. Improving flexibility and mobility not only relieves tightness in key areas such as the hamstrings, calves, and hips but also prevents injuries and improves running efficiency; two desirable outcomes for a successful running season.

Add Cross-Training for Variety and Balance

While in-season, your aerobic training sessions should of course focus solely on running. This makes perfect sense. An elite runner doesn’t become an elite runner by riding a bike. Nor do they become an elite runner by swimming pool lengths or otherwise. That said, in the off-season, a runner can continuously develop their aerobic endurance while reducing the risk of overuse and injuries by incorporating cross-training activities such as cycling, swimming, or skiing, for example.

Not only do these types of activities maintain cardiovascular fitness without additional strain on the joints, muscles and tendons, but they can prevent burnout by keeping your exercise routine varied. At a time when we can focus less on improving specific running adaptations like biomechanics and running economy, low-intensity cross-training can assist in developing our aerobic gas tank while keeping our bodies healthy and functioning optimally.

Utilize Hill Training as a Strength-Builder

Hill training can be a particularly useful tactic during the off-season to build strength, power and speed. In “The Science of Running”, Steve Magness discusses how hill training mimics strength training by forcing muscle recruitment in the glutes, hamstrings and calves. As running uphill requires more force per step, hill training forces lower-body muscular to develop strength, thereby improving your ability to push off and drive forward efficiently.

Furthermore, running uphill improves running form. While running on an incline, runners naturally lean forward, maintain a higher knee drive and a quickened cadence. These subtle tweaks in running mechanics contribute to improved form and running economy.

Hill training requires massive effort, particularly for the cardiorespiratory system. Depending on the incline, distance, and speed, hill training can improve aerobic capacity, lactate threshold, and VO2 max. Maintained pace up a steady incline will contribute to develops in aerobic capacity, sustained stronger efforts up steeper inclines will improve lactate threshold and near-maximal efforts on steeper inclines will work to improve both VO2 max and speed. Tweak incline, distance, and speed during your workouts, and progressively overload them over the course of the winter to see massive overall improvements in your running abilities.

Dial in Nutrition and Recovery

The off-season is indeed an optimal time for sharpening your skills and gaining an edge over your competition. Despite this, it’s important to rest and recover, noting of course that adaptation occurs only during periods of rest. Therefore, it is crucial to ensure you are dialing in your nutrition and recovery.

Drink plenty of fluids and ensure you are replenishing lost electrolytes through sweat.

When it comes to foods, prioritize nutrient density. Whole foods, plenty of protein, complex carbohydrates and foods with anti-inflammatory properties (berries leafy greens, nuts, seeds and fatty fish) will support heavy training loads, as well as promote recovery and muscular repair.

Lastly, winter being inherently cold and dark (at least up here in Canada), is especially conducive to promoting quality sleep. Take advantage of the extra hours of darkness by going to bed slightly earlier and aim for 7 – 9 hours of rest per night. Keep your room cooler to promote deep sleep and support long-term performance.

Stay Motivated and Mentally Strong

Final thoughts on winter running, if you are looking to build resilience and mental toughness, outdoor running during the winter becomes your playground (without the fun). Nothing builds resilience like going for a long run through (several)inches of snow in -20°C and below!

Consistently pushing yourself in this fashion will build your ability to persevere in the face of adversity. This will translate into an iron will during races during the season and allow you to push beyond your capabilities and hit your PRs!

Don’t let your training slide this winter. Take advantage of the off-season to build yourself into a force of nature for the upcoming race-season! You’ll be glad you did.