When Winter wins, you don’t fail.
When Winter Wins: Missing Runs, Snow Days, and Why You’ll Be Just Fine
Winter has a way of humbling runners.
One day you’re locked into your routine, feeling strong and consistent. The next, a snowstorm rolls in, sidewalks disappear under ice, and your perfectly planned run… doesn’t happen. For many runners, missing runs during winter storms brings more guilt than relief.
Let’s get one thing clear right away: missing a few runs because of winter weather will not derail your fitness. In fact, in the off-season, it may be exactly what your body and mind need.
Winter Storms & Missed Runs: A Normal Part of Training
If you live somewhere with “real” winters, snow days are part of the deal. Roads go unplowed, sidewalks turn into skating rinks, daylight disappears, and suddenly “just get it done” isn’t so simple. Some parts of the country are better equipped to handle heavy snow days. More plows, better infrastructure. One day it’s a blizzard and then a day later there is a perfect path to get those long miles in and the high school track athletes have cleared lane 1 for you to get speedwork in. In other parts of the country, 2-3 inches might mean days inside and iced over streets. (I’m looking at you Arlington VA) Having grown up on a mountain, I am still not used to a city/town not being able to move snow efficiently and having to adjust my workout schedule for their multi day staged approached.
Not being able to get your workouts in isn’t a failure of discipline. It’s reality. Recently I was listening to an early January episode of “Nobody Asked Us” with Des Linden and Kara Goucher. During the podcast they spent a good portion discussing their own experience as professional runners and how to manage winter running. The part that stuck with me, was how runners that have seasons and don’t always have access to training tend to have less injuries due to the fact they they have built in rest days. Give the episode a listen if you need more inspiration to go easy on yourself during inclement weather.
The best long-term runners aren’t the ones who never miss a run — they’re the ones who know when not running is the smarter choice.
Why the Off-Season Needs These Breaks
Winter is often an off-season or base-building phase for runners. That means the goals shift:
Building long-term durability
Recovering from a long racing year
Resetting mentally
Laying a foundation for spring training
Snow days force what runners often resist: rest and flexibility.
These unplanned breaks:
Allow connective tissue (tendons, ligaments, joints) to recover
Reduce cumulative fatigue
Prevent burnout before spring training even starts
Reinforce that your identity isn’t tied to perfect streaks
Sometimes the body needs a reminder — and winter delivers it.
The Real Risks of Running in Snow & Ice
While snowy runs can look magical on Instagram, they come with real risks — especially during storms or icy conditions. (Anyone remember this clip from a news broadcast in Portland when runners slipped on freshly fallen roads?
Increased injury risks include:
Slips and falls leading to wrist fractures, concussions, or hip injuries
Ankle sprains from uneven or hidden terrain under snow
Muscle strains due to altered gait and excessive stabilizing
Overuse injuries from running stiff, tense, and cautious
Cold-related issues like numbness that reduces reaction time
Research and sports medicine experts consistently note that running on icy surfaces significantly increases fall risk, particularly when traction is poor and visibility is limited. No workout is worth weeks (or months) sidelined.
Choosing not to run in dangerous conditions isn’t weakness, it’s smart training.
Missing Miles Will NOT Ruin Your Fitness
Here’s what actually happens when you miss a few runs:
Your aerobic fitness stays largely intact
Your body absorbs previous training
Fatigue decreases
Motivation often improves
Fitness doesn’t disappear in a few days. Consistency is built over months and years, not single snowstorms.
And if you do get outside?
An easy-effort run or run/walk to enjoy the snow still counts. Slower paces in winter are normal and appropriate. Effort matters far more than pace or mileage this time of year.
What to Do If You Can’t Run
If conditions are unsafe, here are productive alternatives that still support your running:
Strength Training (20–30 minutes) (Check out my Strength for Runners on Youtube!)
Squats or goblet squats
Lunges or step-backs
Deadlifts or hip hinges
Calf raises
Core work (planks, carries, dead bugs)
Mobility & Recovery
Hip and ankle mobility
Foam rolling
Gentle yoga or stretching
Indoor Cardio (Optional)
Bike
Row
Elliptical
Short treadmill walk/run if available
None of these need to “replace” the run perfectly. They simply keep you moving.
Managing the Guilt of Missing a Run
Runner guilt is real — especially for athletes who pride themselves on discipline. Try these mental reframes:
Reframe the Story: Instead of: “I skipped my run.” Try: “I made a smart decision for my long-term health.”
Zoom Out: Ask yourself: Will this matter in six weeks? Six months? Almost always, the answer is no.
Detach Worth from Workouts: You are not a better runner because you run in unsafe conditions. Consistency over time matters — not perfection.
Remember the Season: Winter is not about peak performance. It’s about preservation, patience, and preparation.
The Bottom Line
Snowstorms happen. Runs get missed. Training plans get adjusted.
You will still improve. You will still be ready for spring. You will still be a runner.
Sometimes the most disciplined thing you can do is take the day off, enjoy the snow, and trust that your fitness isn’t as fragile as your guilt makes it feel.
Winter always passes and you’ll be ready when it does.
