Running News Daily

Winter has fully arrived, filling many runners with dread. Slick roads, stingy daylight, numb extremities, ungodly treadmill miles: I know I'm not the only one who contemplates a move to the tropics at least once a year.

But like most things that are hard, there's a lot to be gained from training in tough conditions. There are also ways to get fit, stay healthy, and maintain motivation, even in the harshest of climates. To learn how to embrace the season, we sought advice from the experts; elite runners from Minnesota, North Dakota, Switzerland, and Finland.

Here are their best tips for making it through the winter strong and primed for a fast year ahead.

Invest in Good Gear

Proper gear is essential come winter, and each runner has his or her sworn-by ensemble. Swiss steeplechaser Astrid Leutert keeps it simple. Her getup includes a headband, gloves ("a must!"), a running light, long sleeves. and running tights. Antii-Pekka Niinist, who trains in Paavo Nurmi's hometown of Turku, Finland, adds ankle warmers, a mask on extreme days (below -5F), and studded running shoes when the roads are slippery.

For long distance runner Maddie Van Beek out of Fargo, North Dakota, a good windproof jacket is critical; when combined with thermal tights and a wool base layer, she can get through almost anything. A thermal vest on top of her jacket helps keep her core warm too. And Saint Paul, Minnesota-based miler Heather Kampf stays toasty with wool socks, warm mittens with wind block and "a nice snot-wipe spot," plus a hat or balaclava.

Though it can be hard to imagine, Van Beek and Kampf warn that overdressing is possible. As a rule of thumb, Kampf advises runners to wear enough layers that they're a little cold for the first half mile or so, but not so much that when they get warm they overheat. "You don't need to feel like the Abominable snowman or Randy from A Christmas Story before heading out to run," echoes Van Beek.

Those who grew up in cold climates - like PodiumRunner editor Jonathan Beverly from Maine - often use the "20-degree rule." Add 20 degrees to the current temperature, then wear the level of clothes on your run that you would put on if sitting outside at that temperature. For example, if it is 40F out, dress like you would while watching a football game at 60F

Try to Make it (Cautiously) Social

Winter training can be gloomy, lonely, and monotonous; and training partners are usually clutch. Leutert, who balances running with full-time work as a pharmacist, tries to run with friends or a running club as much as possible. She also finds group spin classes to be motivational, fun, and a nice change of pace.

Kampf encourages runners to find friends to get out there and suffer with. Misery loves company, after all - and so does the surprise moments of magic. She also credits her husband Ben - who logs at least 10 miles a day outside, polar vortex and all - with getting her out the door into the Minnesota winter. "There's no such thing as bad weather, just weak people," Ben chimes in.

Obviously, social winter running has become more of a challenge in the winter of 2020 with the Covid-19 pandemic. But there are still ways you can connect with others during your run so long as you take precautions. You could Facetime someone and "virtually run" together on a treadmill. Or, you could mask up and run with one or two friends while keeping a safe distance.

Warm Up Strategically

Getting your body warm and ready to go can be tricky in extreme conditions. The best approach is also highly individual. Van Beek is religious about doing her prehab exercises indoors before venturing out into the North Dakota tundra, and she's also not afraid to start off with a super slow first mile. Niinist, who does most of his training outside, knows he needs extra time to warm up too.

Kampf, on the other hand, takes the opposite approach. After a standard warmup jog, she does less stretching, drills, and strides than when it's warm outside, knowing how quickly her body gets cold and digits lose feeling. "Better just to start slowly for the beginning of the workout and warm into it as you go," she believes.Don't Stress About Pace

If ever there was a time to detach from your watch, winter is it. Van Beek purposefully ignores her pace on runs when the surface is dicey or conditions brutal. "The effort is often much higher than what my watch shows," she says. So rather than letting unhelpful metrics dictate her run, she tunes into her body and practices running by feel.Kampf, too, finds the positive in winter's forced slowdown. "Tough weather forces us to take our time, patiently plodding through base training and longer workouts without getting ahead of ourselves," she says. As a result, she's able to avoid injury and overtraining more easily than runners who train hard year-round in more moderate climates.

Appreciate the Beauty

It's easy to lose sight of your surroundings when all you can think of is how cold you are, how hard you're working and how many layers you'll soon have to wash. But it's called a winter wonderland for a reason. Wherever you are, soak it up!

Niinist, who trains in way tougher conditions than most of us ever will, still recognizes that "Finland is really beautiful in winter months," going so far to call Lapland - further north than Turku, with almost no sunlight - "magical."

Van Beek is also energized by her surroundings: Frosty trees, fresh snow, and the occasional deer or other animal. She also finds the winter conditions calming: "Seeing your breath and hearing your footsteps in the snow - nothing else - can be a good reminder of why I'm out training in the first place."

Embrace the Mental Benefits

When mile after mile in the cold makes it hard to appreciate the magic of the winter wonderland, remind yourself that it certainly is character building. All four of the athletes I spoke with cited mental toughness as both motivation and reward.

Niinist, who does most of his workouts in the dark thanks to Finland's position on the globe, has trained himself to keep a positive attitude, knowing that he's getting stronger every time he steps out the door. Leutert similarly believes that "it's all about the mindset," and focuses on the toughness she's building, along with the increased energy and productivity she'll feel for the rest of the day.

Thanks to Fargo's extreme weather fluctuations, Van Beek gains confidence from having trained through just about every weather condition imaginable. She reminds herself that when she races in good weather, she'll be ready. And when she races in bad weather, she'll be even more ready!

Likewise, Kampf says, "I can't even say how many days I finish a workout and think, 'Wow, I can't believe I did that out there. If I can run that in terrible conditions, just imagine how good it's going to feel to run free - unencumbered by so many layers, bad footing, wind gusts, and more.'"

As a Last Resort: Take Advantage of Treadmills

All four runners rely on treadmills to some degree. Some, like Kampf, use them as a last resort, either when the footing is bad or when temperatures plunge below -10 Fahrenheit (meaning the wind-chill feel is around -25-30F). Others, like Leutert, prefer a blend, running many morning runs and workouts on treadmills, heading outside when conditions allow, and incorporating some cross-training to keep things interesting.

And a smaller subset of runners, Van Beek included, does the majority of its winter training on a treadmill. "It's been one of my most important training tools," she says, having run every speed workout leading up to her debut marathon on one. To get through long grinds in one place, Van Beek curates "a dope playlist," cranks it up, and stares at the wall, knowing that the mental training will pay dividends in races to come.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.