Mid-January is where training habits usually drift. Not because people stop caring, but because winter quietly changes how effort, motivation, and recovery behave.

In this episode, we talk about how to train through the colder, darker months without forcing things, breaking rhythm, or picking up injuries that derail the season before it even starts. The focus is on efficiency and safety, not grit for the sake of grit.

We look at realistic treadmill strategies, winter footwear, pacing by effort instead of pace, and why hills are one of the most useful tools you can keep in your training year-round. We also dig into winter injury patterns, especially Achilles irritation, and how to read early signals before they turn into something bigger.

For masters athletes, we talk about readiness, economy, and why experience can actually become an advantage in winter. And in the Sub-20 Project update, I share how winter has turned into a cadence and economy lab while building toward a July goal — adjusting when life happens without giving up momentum.

This episode is about training in a way that lets you arrive in spring healthy, steady, and ready to build — not burned out or starting over.

Hosted on Acast. See acast.com/privacy for more information.