Welcome to the capstone of your winter running education for the year. In this post we’ll pull together training strategies, mindset, troubleshooting for common issues (cold hands/feet, frozen gels, icy surfaces) and provide a downloadable checklist you can print and reference all season.
1. Training & Programming Adjustments
- Speed workouts on slippery/icy surfaces = higher injury risk. Instead, favour tempo runs, threshold efforts or shorter intervals on cleared ground.
- Accept slower paces: conditions, snow/ice/surface variability mean you’ll naturally run slower — focus on effort over split times.
- Include treadmill or indoor cross-training on days when outdoor conditions are unsafe (e.g., extreme wind chill or untreated icy surfaces).
- Build consistency: Winter is a chance to build your base and resilience so that by spring you’re ahead.
2. Mindset & Motivation
- Embrace the season: The very act of running when others pull back builds mental toughness.
- Set micro-goals: time on feet, number of runs per week, rather than pace or distance.
- Use social accountability: Run with a partner or group, or join club classes at White Lion Strong Gym to keep you motivated.
- Celebrate the win: Every run outside in cold conditions is a statement — reflect on how you’ll feel post-run when everyone else is thawing out.
3. Troubleshooting Common Issues
- Cold hands/feet: Use layered gloves/mittens, hand warmers; ensure shoes aren’t too tight (tight = reduced circulation = colder).
- Frozen gels/fuel: Keep them inside your jacket or in a pocket against your body. Alternatively use chews or fuel blocks less prone to freezing.
- Slippery footing: Use traction aids; adjust stride (shorter, quicker) and freeze pace expectations on icy spots.
- Breathing cold air: Use a gaiter or buff over mouth/nose to warm/humidify inhaled air — especially if you have reactive airways.
- Too hot/muddled layering: If you’re sweating heavily after 5-10 minutes, consider removing a layer. You should feel just slightly cool at start.
4. Printable Winter Running Checklist
Footwear & Traction
☐ Winter or trail shoes with sticky outsole
☐ Traction device (micro-spikes / studs) for ice
☐ Merino/synthetic socks (no cotton)
Clothing Layers
☐ Base: moisture-wicking long sleeve
☐ Mid: insulating layer (fleece / merino)
☐ Outer: windproof/water-resistant shell
☐ Tights or thermal bottom layer
☐ Hat/toque (covers ears)
☐ Neck gaiter / buff
☐ Gloves liner + insulated outer (or mittens)
☐ Reflective gear + headlamp/vest
☐ Sunglasses + sunscreen (for sun + snow glare)
Hydration & Fuel
☐ Insulated bottle or pack + warm fluid option
☐ Fuel (gels/chews) stored near body
☐ Hydration plan for > 45 min runs
Warm-up & Technique
☐ 5-10 min indoor dynamic warm-up
☐ Plan for shorter stride + higher cadence on slick surfaces
☐ Route check: cleared sidewalk, good lighting, avoid steep/sharp if icy
Safety & Post-Run
☐ Tell someone route & expected return
☐ Carry phone + ID
☐ Dry change of clothes ready
☐ Post-run warm drink + cooldown walk
☐ Shoes drying spot
Conclusion
Winter running in Winnipeg doesn’t need to be a slog—it can become a strategic part of your year, building strength, resilience and momentum. Use the guidance you’ve read across these three posts, reference your checklist, and tap into the White Lion Strong Gym community for accountability, coaching and support. Let’s make this winter your most consistent yet.