Optimising Winter Training for Running

Training for running during the winter is often more challenging. Unpredictable weather and reduced sunlight can tire out your body and, above all, wear down your mental strength. Group sports or indoor workouts are great ways to stay motivated and keep training consistently. However, there are some precautions to take to ensure these activities remain beneficial. How can you keep training in the winter? How do you maintain your motivation? Here are some tips in the article below.

Winter Running Training

I must admit, gyms can be significant sources of contamination due to heavy breathing by gym-goers. Poor air circulation makes these spaces highly infectious, especially since masks are no longer commonly worn.

I also work out in gyms. My advice during these months is to limit your visits, opt for off-peak hours, try to ventilate the space, and thoroughly disinfect the equipment.

However, the best advice is to work out outdoors or, if possible, create a temporary gym space at home!

The Benefits of a Home Trainer as an Alternative to Running

We all have goals during the winter, but sometimes the weather doesn’t cooperate. Some diehards will run in any weather, even at night.

But sometimes, you have to adapt. Why not opt for an intense session on a home trainer at home, which can easily replace your planned quality running workout? This approach supports long-term training, which is essential for performance.

Home trainers have numerous advantages and can even help you improve as a runner. On cold and wet evenings after work, it’s sometimes hard to commit to an intense running session. We often go through the motions, completing the workout “half-heartedly.” Additionally, under such conditions, it’s hard to hit target speeds or increase your heart rate. And there’s always the risk of catching a cold. Except for the psychological and well-being benefits, this kind of training offers little.

Replacing one run per week with a home trainer session can relieve your joints and make it easier to push your limits with tailored sessions done in a warm environment. Some basic rules should be followed, though. For injured runners, the home trainer is invaluable. For tendinitis, remember to properly adjust your cleats for a more midfoot position.

What Types of Sessions Should You Do on a Home Trainer?

It’s essential to follow a progression in intensity, just as you would when running (warm-up, main session, recovery). I recommend pedaling between 90 and 100 RPM (rotations per minute) for runners. If you don’t have a cadence sensor, you can count manually.

If you’re using a simple or connected home trainer, start with a warm-up at 90 to 100 RPM for 20 to 30 minutes. Adjust your speeds to stay within this range, starting with the small chainring for your initial sessions.

Example of a Typical Home Trainer Session

Try a mixed session with 3 to 5 sets of the following:

• 3 minutes at 85 RPM with added resistance,
• Followed by 3x10/10 seconds of all-out effort,
• And 2 minutes between sets at 90–95 RPM.

If you have a connected home trainer, you can track your power output (in watts) for each RPM.

Additional Session Examples:

• 20 minutes warm-up + 15 minutes at 85 RPM + 5 minutes recovery at 90–100 RPM with light resistance + 10x30’’/30’’ at 100 RPM.
• 1 hour between 90 and 100 RPM for a steady leg spin.

If possible, finish your session with a 10-minute outdoor run. Just remember to dry off beforehand and wear appropriate clothing.

Some Nutrition Tips

In the cold, you sweat less and, as a result, drink less, which can quickly become a problem. Here are some tips:

• Bring a water bottle for your home trainer session: 500 ml per hour with water rich in salts and minerals.
• Electrolytes (like those from Nutripure) combine essential minerals (Na, Ca, Mg, Zn, K) with vitamins (B1, B2, C) for optimal rehydration and to compensate for sweat losses.

What About Muscle Recovery?

Recovery is an integral part of any physical preparation. The Fixx percussion guns are practical and effective tools for post-workout recovery. The percussions help deeply regenerate muscles. Home trainer sessions can cause soreness in your glutes and hamstrings. Massaging these areas for a few seconds can help release muscle knots and deeply soothe your muscles.

If you have a Compex stimulator, it’s beneficial for warming up by preparing your muscles for the intense effort on the home trainer. It’s also highly effective afterward to further optimize the results of your workout.

For muscular adaptations, it’s better to embrace soreness. Use the capillarization program and delay the regenerative massage program until the following day. For capillarization, place the electrodes on your quadriceps (below the pain threshold) right after your session.

Finally, dedicate a half-day to recovery 48 hours later.

By following these tips, your winter running training will reach a new level!

Sophie Duarte - Running Consultant for Compex

Sophie Duarte is an international Olympic athlete, specializing in the 3000m steeplechase, 10,000m, and cross-country. With 35 international selections, she holds the European Cross Country Champion title.

With a Master's degree in Performance Science, Sophie also has diplomas in Sports Nutrition and Recovery Techniques. An eclectic athlete, she practices cycling during recovery periods, duathlon in a club, and competitive ski mountaineering, allowing her to regenerate and continue her athletic career at over 40 years old as a member of the French Athletics Team.

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