Winter Training Tips

Training for a 3-Day can be tough, especially during these winter months. But have no fear, we’ve got the best tips for training in cold weather so you can successfully get miles under your belt in preparation for the 2023 3-Day series!  

  1. Wear a Small backpack 

Wearing a small backpack on your training walks won’t add much weight, and it can store useful items you may need, such as water, electrolytes, snacks and extra layers of clothing. 

  1. Pack Layers 

Resist the urge to grab your heaviest winter coat before you head out and layer up instead! Start your walk with as many layers on as you wish and then take advantage of that lightweight backpack mentioned above to shed them off as needed throughout your walk. 

  1. Walk Inside 

If the weather in your area is not ideal for walking outside, check out a local gym or mall! Treadmills are a fine substitute to still get those miles in when it’s raining or snowing outside. Also, malls have plenty of pathways to walk down, and some even have mile markers! 

  1. Plan in Advance 

The weather app on your phone or computer can be your best friend during these winter months. Planning ahead can help you stay on track with your training goals to find the best time to get outside before weather gets in the way. 

  1. Don’t Forget About Your Hands! 

Jackets, beanies and scarves may seem obvious, but gloves are a necessity for training in the cold to keep your fingers warm. Bonus points for gloves that work on your phone’s touch screen! 

  1. Hydrate 

Hydrating isn’t just for warm weather, it’s a necessity year-round. Staying hydrated helps your blood flow! Hydrating goes beyond fluids; lotion and lip balm can also help keep your skin hydrated, especially in colder temperatures. 

  1. Space Out Your Mileage 

Going on a training walk doesn’t mean you have to go a long distance. If the weather in your area is extremely cold, try going on more frequent training walks but with shorter distances. This way, you can still get your mileage in without having to be out in the cold for extended periods of time. 

  1. Stay Alert 

Watching out for traffic is always necessary, but staying aware of your surroundings can be extra helpful if you live in an area where you can get black ice and slippery sidewalks. 

  1. The Right Pair of Socks 

Whether they’re of the wool or compression variety, a quality pair of socks that will keep your feet warm and your blood flowing is a necessity for winter training walks. 

  1. A Great Playlist! 

Some music makes you want to dance, some music makes you want to go on a training walk and some music makes you want to do both! Having the right playlist filled with positive, up-beat and heart-warming songs can get you through the weather and on your way to being prepared for your 2023 3-Day. 

What are your best winter training tips? Let us know in the comments! 

*Health, safety and training tips in this blog should not be considered medical advice. Consult with your physician for any medical needs you may have.* 

3-Day Coaches’ Favorite Training Tunes and 3-Day Prep

It’s official. Our first 3-Day of 2019 is less than a month away! Can you believe it?! That means that some of you have less than 30 days to get your training up to speed and hit your fundraising goals. But don’t panic! We have your back, with all the best in training and fundraising advice from our 3-Day blog…and your coaches!

To start, we have a brand-new playlist on Spotify with all of your coaches’ favorite training tunes. These are the songs that get them moving when they need that little bit of extra motivation to train.

To make sure you’re training safely, read all the posts from our Healthy Living blog series with American Bone Health and Amgen. This series was designed to prepare your mind, body and bones for the 3-Day. Beyond that, you can find more tips about healthy living here, plus advice and support to keep you on track for the 3-Day and beyond.

Once you’ve got your training well in hand, we know fundraising will still be on your mind. In order to make the most of your fundraising efforts, check out the latest from our blog:

You should also reach out to your local coaches! Have you connected with them on Facebook yet? They all have their own pages and are amazing resources for all your 3-Day needs. They will also be posting about upcoming event deadlines like online check-in and more. You can see all their pages here:

Before you know it, it will be time for the 3-Day, so everyday counts! We can’t wait to welcome you back to our 3-Day family once again 😊

Cold Weather Walkin’ Playlist


Sixty miles is a long way to walk, no matter how much training you do, so it’s always better to start as early as possible! Working out in the winter, however, can be a struggle, thanks to shorter daylight hours and frigid temperatures. If you’re working on a New Year’s fitness resolution, or want to get a head start on your 2017 3-Day® preparation, you’ll need a motivating playlist to get you up and out into the cold. We’ve pulled some of our favorite songs from 3-Days past, and added a few new favorites, to create a group of work out songs that will get your feet moving!

Did we miss any of your favorites? Leave a reply in the comments and we might add it to one of our upcoming playlists!