How to "make up" for missed runs due to winter weather--or life in general

Did you recently have to miss a few runs due to winter weather?

Are you panicking about how that will impact your training?

Wondering how you’re supposed to “make up” for missed mileage?

Let me help ease some of that anxiety right now.

You do NOT — and I’ll say it again — DO NOT need to “make up”

missed runs.

Whether you missed one day, two days, or even a full week, we are

absolutely not doubling mileage or stacking workouts the following

week. That’s a fast track to burnout, injury, and… you guessed it —

missing even more runs.

So what do we do instead?

First: take a deep breath. It’s going to be okay.

Your body — and your running — can actually benefit from some

added rest and recovery. And no, you will not lose meaningful fitness

from a short break. Losing fitness takes weeks to months, not a few

missed runs.

Second: we are not letting this turn into an all-or-nothing spiral.

One “off” week does not mean:

“What’s the point now?”

“I’m starting over.”

“I’ve ruined everything.”

None of that is true.

What may need to happen (depending on what and how much was

missed) is a small adjustment to the next week or two of training to

ensure we’re still progressing safely — without making big jumps in

mileage or intensity.

Let’s look at a few scenarios:

Base building or in the off-season?

You’ll likely need little to no adjustment at all. Most runners can simply

pick up where they left off.

Training for a race?

Where are you in the cycle?

If you’re at or near peak week, the “hay is in the barn.” Most — if not all

— of your fitness is already built. Take another deep breath. You’re still

going to show up prepared.

If you’re earlier in a training block, we may scale back the next week or

two slightly — maybe a shorter long run or reduced intensity — to

avoid increasing injury risk.

Now, what can you do to minimize the impact of winter weather on

your training?

If you have access to a treadmill, taking the run indoors absolutely

counts.

No treadmill? A bike, elliptical, or even a brisk, challenging walk

can be a solid substitute.

The goal is replicating effort and consistency as best we can —

not perfection.

And if runs do get missed due to weather… or life… come back to this

reminder:

Everything will be okay.

Goals or expectations may need slight adjustments, but this is not the

end of your training — or your running journey.

One last thing I really want you to hear:

Missing training because of winter weather (or anything outside your

control) is not a motivation or grit issue. It’s called being flexible and

adapting when life — or Mother Nature — gets in the way.

If you’d ever like help adjusting your training to minimize interruptions

while still progressing toward your goals, I currently have 1:1 run

coaching spots available.

You’re doing better than you think.