Ilan & Stephen
Dec 2, 2024
"Mental training is key. You have to train your brain to embrace the chill and keep going, even when it’s cold at the start."
If you’re in the northern hemisphere, you’re well-aware that the freezing temps are already hitting with a vengeance. The cold has snapped! While we’ve recently shared a few principles for shoulder-season running, it’s time to shift our focus to the relentless beast that is winter.
To help us prepare, we’re joined by UESCA-certified Coach Alli. An expert in running mechanics, holistic run coaching, and marathon training, Coach Alli’s philosophy emphasizes personalization, recognizing that every runner is unique. She’s also a huge fan of being outside, even when the temperatures take a dive. Here’s a few choice excerpts from our conversation. Enjoy!
Running Weather: Coach Alli, thank you so much for joining us! Before we dive in, we should note that you spend a lot of your time in sunny San Diego, but you’re often back and forth between the East and West Coasts. And as a New Yorker, you definitely know cold weather as well as anyone.
That said, let’s start with your coaching philosophy: “Every athlete should be treated as a person first, then a runner,” and “staying fit and running happy” are core values of yours. Winter tends to derail many runners. How do you help your clients feel more comfortable about getting outside when temperatures drop?
Coach Alli: Running in cold weather can be both invigorating and challenging. While the crisp air and quiet roads are refreshing, freezing temperatures require preparation to stay comfortable, safe, and motivated. For my runners—whether they’re seasoned athletes or casual joggers—having the right gear, mindset, and strategies can make all the difference. Anyone can conquer the cold and keep running strong. I truly believe that.
Running Weather: We’ll get to gear and specific strategies in a moment, but let’s talk more about mindset. In our experience, the biggest hurdle is just getting out the door. Trading warmth and comfort for activity in the elements is tough, but cold-weather runs really are invigorating once you get going. Do you have any advice to help more people get out the door?
Coach Alli: Yes! Mental training is key. You have to train your brain to embrace the chill and keep going, even when it’s cold at the start. It’s not always easy, especially if you’re not used to it, but you have to GO! Push yourself to get out there—you’ll always be glad you did.
Running Weather: We can definitely relate. There are so many mornings when running into a 30°F headwind feels like the last thing you’d want to do, but afterward, you feel like a total warrior. Beyond mental toughness, which takes time to develop, what are some practical gear recommendations?
Coach Alli: Dressing smartly is key, but it’s different for everyone since we’re all unique. The default recommendations you provide in the Running Weather app are a great starting point, but like any training plan, gear choices should be tailored to each athlete’s individual needs.
That said, we all need less than we think! For example, when running in 30°F, I typically wear tights, a base layer top, a windbreaker, a long sleeve, gloves with hand warmers, a hat, and sunglasses. If you’ve overdressed, don’t be surprised if you need to shed a layer mid-run. If you’re unsure, follow the temperature +20 rule: dress as if it’s 20°F warmer than the current temperature. Your body heat will take care of the rest.
Wear clothing that stays warm even when damp from sweat and opt for breathable fabrics like merino wool. Avoid tight shoes, gloves, or mittens that restrict circulation—trapped air helps keep you warm.
If it’s your first time running in the cold or you’re unsure, keep an extra layer on hand, just in case.
Running Weather: Any other pro tips?
Coach Alli: Yes! Don’t neglect hydration or nutrition just because it’s cold. You still lose fluids in dry, chilly conditions. Cold air pulls moisture from your lungs, and you sweat even in freezing temps. Use a hydration vest or bottle, plan routes with water fountains, and carry gels in your pocket, sports bra or belt to prevent them from freezing.
Running Weather: Speaking of freezing, many of us have taken a spill on patches of snow or ice at some point. Do you have any suggestions for staying safe in slippery conditions?
Coach Alli: First, use common sense. If it’s dangerously icy, that might be a good day to opt for the treadmill. If you do go outside, slow down and be cautious. On icy or slippery surfaces, land on the balls of your feet under your hips to maintain balance.
And don’t forget visibility! Use a headlamp or reflective running vest if you’re running in the dark during early mornings or late evenings.
Running Weather: Lastly, for those of us training for early Spring marathons, do you have advice for adapting plans during winter?
Coach Alli: Even Spring marathons can feel wintry, so it’s crucial to train outdoors whenever possible. Facing unpredictable weather during training builds resilience and prepares you for race-day challenges. Develop a strong inner dialogue to adapt on the go and maintain your focus, no matter the conditions.
Alli Felsenthal, CEO and founder of RunWithAlli® Coaching, a national brand, is committed to offering personalized and customized online training and coaching for runners at all levels. She leverages her proprietary cross-training approach to create a balanced, holistic program tailored to individual goals, needs, and lifestyle demands. Learn more from Coach Alli here and here.