As the temperatures drop and the days get shorter, many runners slow down their training. But here’s the truth — winter is one of the best times of the year to build strength, improve speed, and refine running form. With the right approach (and the right coach), you can set yourself up for your fastest season yet.
🥶 1. Layer Up Smartly
Staying warm doesn’t mean overheating. The key to winter running is layering:
Start with a moisture-wicking base layer to keep sweat off your skin.
Add a light, breathable mid-layer for warmth.
Finish with a windproof or waterproof outer shell for protection.
Don’t forget gloves, a beanie, and reflective gear — safety and visibility are vital during darker months.
💪 2. Focus on Strength and Speed Development
Winter is the ideal season to focus on speed mechanics and strength work. Without the pressure of upcoming races, runners can:
Build power through plyometrics and resistance training
Improve stride efficiency with sprint drills and mobility work
Develop better running posture and control
This foundation helps you explode into the spring season faster, stronger, and more resilient.
🧠 3. Structure Your Training — Don’t Just “Get the Miles In”
Unplanned winter runs often lead to plateaus. Instead, follow a structured training plan designed for your goals. Tracking your progress helps you train smarter and avoid burnout.
To make this easier, download our free Weekly Speed Development Tracker at www.speeddevelopmenttraining.com. It’s perfect for logging your runs, sprint sessions, and gym work — keeping your progress visible and consistent.
🧊 4. Recover Like a Pro
Cold weather can increase stiffness and muscle tightness. Prioritise:
A proper warm-up with dynamic drills
Cooldowns and stretching
Adequate hydration and protein intake for muscle repair
Remember — recovery is just as important as the workout itself.
🏃♂️ 5. Train Smarter with 1:1 Coaching
Winter is the perfect time to book a few personalised coaching sessions with Jason Cafferkey, Ireland’s speed development specialist.
With expert guidance on:
Running form and sprint technique
Winter training structure
Strength and conditioning for speed
Weekly progress tracking
You’ll gain the tools and confidence to stay consistent through winter and enter spring in peak condition.
Get Started Today
Don’t let winter slow you down — use it to your advantage.
✅ Book your 1:1 running session with Jason Cafferkey and take your performance to the next level.
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