Training in the winter does not have to be an endurance test of braving the elements. Instead, it can serve as a chance for athletes to boost their fitness and readiness for the upcoming training season, whether that involves outdoor or indoor workouts.

Below you will find our top 3 winter training obstacles you may face during training as well as some valuable insights from COROS Coaches to help you overcome these obstacles while staying committed to your training routine.

Winter training obstacles call for strategic planning and adaptability.

Colder Temperatures

Your body expends more energy to stay warm in the cold, leading to increased fatigue and the need for extra fuel and hydration, especially during longer runs and speed workouts. The colder temperatures can also cause your muscles to become stiffer reducing flexibility and increasing the risk of strains or injuries.

When you breathe in cold air as you run, it can irritate your airways, leading to shortness of breath, coughing, or even a feeling of constriction in your chest. This can make it tougher to maintain consistency and affect overall performance.

Coaches Insights

Being prepared for winter training as a runner is essential for your safety, motivation, and overall performance.

• Layering is key to keeping your core warm. Include moisture-wicking base layers, insulating mid-layers, and windproof outer layers. Protect exposed skin by wearing gloves, a hat, and thermal socks. For improved grip on icy surfaces, wear appropriate winter running shoes with good traction.
• In the colder months, it's even more important to make time for a proper warm-up to reduce the risk of injuries. Spend 5-10 minutes engaging in dynamic stretches to elevate your core temperature and activate your muscles. If you're seeking a more extended indoor warm-up, here are additional tips on how to safely train in colder temperatures!
• If you're determined to continue outdoor training despite winter weather, consider shorter runs or workouts during warmer parts of the day. Take advantage of our latest feature, the weather widget, to get a detailed overview of your location's weather directly on your device. This way, you can make well-informed plans and adjust your training accordingly.

Get the current weather right on your device. COROS APEX 2 Pro Grey and Gobi shown.

Wrist-Based Heart Rate Monitoring Limitations

In very cold weather, your body will not send as much blood to your hands and feet as on warm days, which may affect the accuracy of wrist-based heart rate data. The weather doesn’t need to be below freezing to impact your optical heart rate (OHR) accuracy. As long as your hands feel cold, your blood flow is reduced significantly and there is a higher chance for Cadence Lock to occur.

Coaches Insights

Runners looking to receive the most optimal and accurate heart rate readings are encouraged to pair their COROS watch with the COROS Heart Rate Monitor. Wearing the heart rate monitor around your bicep will help to reduce the noise and increase blood volume, limiting the chances of creating cadence lock in your data.

Example of Cadence Lock in Training Hub,

Cadence Lock: When the optical sensors in the watch capture your cadence instead of your heart rate. This syncing can make the watch mistake the motion of your arms or legs for changes in your heart rate, causing the watch to give you incorrect heart rate readings.

Wearing the COROS Heart Rate Monitor against your arm with a shirt sleeve over it will not hinder its performance (and can even help it by reducing external light noise to the sensor), so wearing it under your long sleeves and even a jacket is not a problem! Read through our Science Behind the COROS HRM Blog to learn more about this reliable tool designed to assist you in your training journey.

Athlete trains with a COROS Heart Rate Monitor and reviews data on the COROS app.

Lack of Motivation

Dealing with a lack of motivation during winter running is a common struggle among many athletes. The combination of cold, dreary weather and reduced daylight hours can make the idea of heading out for a run seem less appealing. It's important to acknowledge that motivation can vary, and it's okay to take a break or consider exploring different forms of exercise during this season.

Coaches Insights

Be prepared to adjust your training plan as needed. Winter weather can be unpredictable, so having flexibility in your schedule and training options is valuable. This is the perfect time to try new workouts or classes that you might not usually consider when outdoor training is possible.

Here are a few workouts that you can add to your training calendar to create some variety this winter:

• Easy Run with Stride Intervals
• Trail Run Fartlek
• 45-Minute Bodyweight Workout

Rowing is a great form of cross training if you cannot run outside.

More Questions?

If you want your training questions answered, email us at coach@coros.com, and we’ll gladly share insights!