Another week of training down and the shortest days of the year behind us we can start looking towards more sunlight.  This is always the time of the year I really try to put in the quiet work.  The runs that don't look special but just get the job done.  The projects that don't look like anything yet but you know you are figuring out the tough parts of it.  All the little things that down the road when you achieve the stuff you will have long forgotten about doing.  But they are the foundation you build to be able to accomplish those things.  So just trust that showing up and doing these things now are going to pay off down the road.  January is always the month for me when I can grind and know it's gonna mean something.

 

-Nick K

Every January, I hear the same concern from runners: “I feel like I’m struggling more than I should. Am I losing fitness?”

 

Short answer: almost certainly not.

 

Winter training almost always feels harder than it actually is, even when your fitness is improving. Cold temperatures, darker days, heavier clothing, and changing surfaces all distort how effort is perceived. The mistake many runners make is assuming that because training feels harder, fitness must be slipping. In most cases, the opposite is true.

 

Cold alone changes how your body responds to running. Muscles are stiffer at the start, your stride can feel less fluid, and it often takes longer to feel warmed up. Heart rate may rise faster than expected, breathing can feel sharper, and early miles can feel awkward or heavy. None of this means you are unfit. It simply means your body is working in a less comfortable environment.

 

Clothing plays a bigger role than most runners realize. Layers add weight, restrict movement, and trap heat in unpredictable ways. Gloves, hats, tights, and jackets all subtly change your mechanics. You may be running at the same effort you always do, but it feels harder because your movement is slightly altered and your body is managing temperature at the same time.

 

Then there is the surface. Snow, slush, wind, and wet pavement all increase resistance. Even when traction is good, your stride naturally becomes more cautious and less efficient. Pace slows not because fitness is gone, but because physics has changed. Wind alone can add significant load to an otherwise easy run.

 

Darkness affects perception more than we admit. Running in low light often feels more fatiguing, even when effort is steady. Motivation is lower, feedback from your surroundings is limited, and your brain simply interprets the session as harder. This is normal and temporary.

 

The key mindset shift in winter is understanding that pace becomes a very unreliable metric. Winter is an effort-based season. Easy days may be slower. Workouts may require slightly longer warm-ups. Long runs may feel heavier than usual. None of this predicts how you will perform in spring.

 

In fact, some of the strongest racing seasons I see are built on winters that felt unremarkable or even difficult. Fitness is often growing quietly under layers, slower splits, and uncomfortable conditions.

 

The goal in winter is not to feel fast. The goal is to stay consistent, stay healthy, and keep stacking weeks. If you are showing up regularly, adjusting smartly, and avoiding injury, you are almost certainly moving forward.

 

So if January feels harder than expected, take it as a normal part of the season, not a sign of regression. Winter rarely shows you how fit you are. It simply prepares you for the day when running suddenly feels easy again.

 

 

-Nick K Baltimore, MD

As we move into the time of year when winter storms start popping up and snow, ice, and tough conditions begin to disrupt our normal running routines, a lot of runners feel anxious about how to keep their training on track. Add in school closures and kids at home, and it can feel even harder to make things work. As a coach, I want to share how I approach these situations with athletes and how you can prepare and adjust when the weather does not cooperate.

 

The most important thing you can do is plan ahead when possible. If you know a storm is coming this weekend, consider adjusting your long run or workout by a day. Even if that means one less day of recovery, it usually just results in a slightly slower run, which is far better than trying to force a workout during unsafe conditions. If you work with a coach, communicate early. We can often rearrange sessions, move key workouts, and still keep your training moving forward without unnecessary stress.

 

If you have access to a treadmill, this is the time to use it. The treadmill is an excellent replacement when outdoor running is not safe. In many cases it actually feels harder than running outside, which makes it a great fitness check knowing you will likely feel stronger when you return outdoors. Do not feel pressured to run in a storm just to “get the real run in.” The treadmill is more than good enough to maintain your training.

 

Some conditions fall into a gray area and come with added risk. Fresh snow is often not very icy yet, but it can still be slippery and much more demanding. Running through snow works muscles differently and can leave you more fatigued than expected. When ice or black ice is present, it is almost always better to avoid running altogether. One fall can derail weeks or months of consistent training, and no workout is worth that risk.

 

Finally, do not be afraid to call it an unscheduled rest day. Go sledding with your kids, make a hot chocolate, watch a movie, or simply enjoy being forced to slow down for a day. Flexibility is part of long term consistency. If you are snowed in and nothing else works, take the day, rest, and get back out there when it is safe. Your fitness will not disappear, and your body will thank you for avoiding the worst case scenarios.

 

 

Nick Klastava, Baltimore, MD

What question do you want the Running Explained team to answer in next week's newsletter mailbag? You tell us! Is there another question you'd like us to answer in a future issue? Send us a note!

 

— JoJo

We asked you anwered and this week's question is “Should I run through a bad workout or call it early?”  So let's dive into it.

 

This is one of those questions lots of runners wonder and face at some point in a training block.

 

We have all shown up for a workout feeling flat, heavy, or just “off.” The first rep feels harder than expected, splits are slower than planned, and suddenly the internal debate starts: do I push through, or do I shut it down?

 

The honest answer is that sometimes you should push through, and sometimes the smartest decision is to stop early. The key is learning how to tell the difference.

 

Let’s start with the situations where it usually makes sense to keep going.

If the first part of the workout feels rough but gradually improves, that is often just a slow warm-up. Cold weather, poor sleep, or residual fatigue from earlier in the week can make the early reps feel uncomfortable before the body settles in. If effort begins to normalize and you can hit your paces without forcing them, finishing the workout is usually productive.

 

Another good sign is when you are slightly slower than planned but effort still feels controlled. Not every workout is meant to be sharp. Some days you simply train a little slower and still get the aerobic or threshold stimulus you were aiming for. Progress does not require perfect splits.

 

Now let’s talk about when it is usually better to call it early.

 

If you are missing paces by a large margin and effort feels unusually high from the very beginning, that is often your body signaling that it is not ready for quality work that day. When breathing is labored, legs feel unusually heavy, and perceived effort skyrockets, continuing to force the workout rarely produces meaningful training benefit.

 

Another red flag is when your form starts to fall apart. If you notice excessive tension, shortened stride, or compensations creeping in, the risk of injury increases quickly. A workout done with poor mechanics often creates more harm than fitness.

 

Pain is a separate category altogether. Sharp pain, joint pain, or anything that alters your stride is a clear reason to stop immediately. No workout is worth risking a multi-week setback.

 

One of the best questions I encourage athletes to ask mid-workout is this: If I continue, am I building fitness or simply accumulating fatigue?

If the answer feels like fatigue with no upside, it is usually time to shut it down.

 

Calling a workout early is not a failure. In many cases, it is excellent coaching and excellent self-awareness. Training is built on consistency over months, not hero sessions on bad days. Preserving your body so you can train well tomorrow is often the most productive choice you can make.

 

At the same time, learning to tolerate discomfort is part of becoming a stronger runner. Not every hard feeling means something is wrong. The goal is not to avoid tough days, but to avoid turning tough days into damaging ones.

 

As a general rule, I tell athletes this:
If effort is manageable and improving, keep going.
If effort is extreme, mechanics are breaking down, or pain is present, call it early.

 

The best training blocks are not the ones with the hardest workouts. They are the ones with the fewest forced mistakes.  Remember we are in it for the long haul.

 

-Nick K Baltimore, MD

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