fitnessoutdoorswinter

Winter Training for Outdoor Adventurers: Key Tips from an AMA with Jenny McCoy

UUnknown

2026-02-26

9 min read

Turn Jenny McCoy’s AMA into an 8-week winter training plan—workouts, gear tests, and safety tips for hikers and trail runners.

Beat the cold: concise winter training for hikers and trail runners—based on Jenny McCoy’s Outside AMA

Struggling with short days, freezing temps, and uncertain footing? You’re not alone. In Outside’s live Q&A on January 20, 2026, NASM-certified trainer and Moves columnist Jenny McCoy answered the real questions outdoor athletes are asking this winter. Below I’ve translated the AMA’s highlights into a practical, evidence-informed winter training plan you can follow whether you’re planning a winter hike or training for cold-season trail runs.

Top takeaways up front (the inverted-pyramid summary)

Build a solid aerobic base before intensifying; winter conditions amplify fatigue.
Prioritize strength, balance, and ankle resilience—these reduce injury risk on snow and ice.
Practice cold-specific skills: traction, layering, pacing, and navigation with shorter daylight.
Adapt recovery and nutrition for higher energy demands and thermal stress.
Test gear and systems in training—don’t discover gaps on day one of your trip or race.

Why this matters now: 2026 trends and late-2025 developments

Going into 2026, three trends changed how outdoor athletes prepare for winter:

Increased adoption of AI-driven training plans and wearable algorithms that track cold-induced variability in heart rate and recovery—more athletes are customizing training based on temperature-responsive data streams.
Wider consumer use of wearable temperature and core-sensor tech to prevent hypothermia and manage pacing in the cold; these tools became more accessible in late 2025.
Renewed interest in backcountry safety tools: avalanche forecasting apps, personal locator beacons, and satellite communicators saw higher adoption as winter travel surged.

Jenny McCoy’s AMA reflected those changes: she emphasized evidence-based strength work, the importance of training specific to conditions (not just mileage), and the value of rehearsing safety workflows with a partner.

What Jenny McCoy said (paraphrase & key quotes)

“Progressive exposure to cold conditions, a prioritized strength program, and practicing skills—traction, pace management, and emergency responses—are what keep athletes both safe and strong during winter adventures.” — Jenny McCoy, Outside live Q&A, Jan 20, 2026

What to take from that

Treat winter training as a three-part system: base fitness + functional strength + cold-specific rehearsal. Training volume and intensity can remain similar to other seasons, but session types and recovery strategies shift.

How to structure your winter training: a concise framework

This framework is designed for outdoor adventurers with limited weekly time—weekend getaways and themed trips in mind. It works for both hikers and trail runners; adjust intensity and mileage per your goal.

Macro plan (8 weeks) — goals by phase

Weeks 1–2 (Re-establish): Restore aerobic base, test gear, start light strength.
Weeks 3–5 (Build): Increase long-session duration, add hill and tempo work, focus on ankle/hip strength.
Weeks 6–7 (Sharpen): Include race-pace efforts or loaded-hike simulations; practice nighttime/low-light navigation.
Week 8 (Taper & Rehearse): Reduce volume, run final gear and emergency drills, plan logistics for trip day.

Weekly template (2–6 hour commitment depending on goals)

Day 1 — Long aerobic session (trail run or sustained hike; steady effort; 60–150 minutes)
Day 2 — Recovery + mobility (30–45 minutes easy, foam rolling, hip/opening mobility)
Day 3 — Strength & power (45–60 minutes: squats, deadlifts or single-leg variants, kettle-bell swings, step-ups, plyometrics)
Day 4 — Speed or hill repeats (intervals or hill sprints: 25–50 minutes high-intensity work)
Day 5 — Skill session & gear rehearsal (traction practice, navigation, pacing in full kit; 30–90 minutes)
Day 6 — Active recovery or cross-train (ski, spin, or pool; 30–60 minutes)
Day 7 — Rest or optional short social outing (prioritize sleep and warmth)

Full 8-week sample plans

8-week plan for winter hikers (multi-day or summit prep)

Adjust pack weight, pace, and elevation to match your objective.

Weeks 1–2: 2–3 walks/hikes (60–90 minutes), 2 strength sessions (emphasis on single-leg strength), one gear-test hike with 10–20% of target pack weight.
Weeks 3–5: Long weekend hike (3–6 hours) building to 80% of expected day distance, strength sessions (45–60 minutes) focused on load-bearing, core bracing, and posterior chain. Add practice with poles and crampons/microspikes.
Weeks 6–7: Two loaded hikes one day apart to simulate fatigue; practice navigation in low light and cold-water management (insulated bottles). Reduce strength volume but keep intensity.
Week 8: Taper volume by 40–60%, do final gear and emergency rehearsal, check weather and route conditions daily.

8-week plan for winter trail runners (short races to ultras)

Weeks 1–2: 3–4 runs per week (two easy aerobic runs, one long run 60–90 minutes), two short strength sessions emphasizing quick ground contact and ankle stability.
Weeks 3–5: Introduce a weekly tempo or threshold run, hill-repeats for power, and extend long runs to mimic expected terrain/time in cold. Add a night run once every 10–14 days to practice gear and lighting.
Weeks 6–7: Race-pace efforts on trails and one long run at near-target race duration; do a cold-weather nutrition and hydration test on a long run.
Week 8: Taper, reduce intensity, and rehearse start logistics, layering, and emergency communications.

Key sessions explained (actionable instructions)

Strength for winter terrain

Jenny emphasized multi-joint lifts and single-leg work. Focus on:

3 sets of 6–8 heavy single-leg squats or pistol progressions (strength)
3 sets of 8–12 deadlifts or single-leg Romanian deadlifts (posterior chain)
2–3 sets of 10 step-ups with loaded pack or kettlebell (transfer to loaded hiking)
Core brace circuit: plank variations, Pallof press, and weighted carry (3 rounds)

Keep tempo slow for strength days; on power days, add kettlebell swings, box jumps (or low-impact alternatives) for explosiveness that helps on icy steps.

Hill repeats and intervals

Hill repeats improve power for climbs and build joint resilience. Example:

6–8 x 60–90-second uphill efforts at hard effort with easy jog back (total session 30–45 minutes)
Tempo run: 20–40 minutes at comfortably hard effort (race-specific pace)

Cold-specific sessions

Practice layering, transitions, and equipment in training—not on race/trip day. Include:

One night or early-morning run/hike per week to rehearse headlamp, microspikes, and map reading.
Short exposures (10–30 minutes) in colder temps to adapt clothing choices and learn how your heart rate and breathing change.
Pacing practice with traction devices—snow slows you; learn to take shorter, quicker steps downhill to reduce slips.

Nutrition, hydration, and recovery in the cold

Cold raises energy needs. Jenny echoed the practical rule: eat more often; hydrate deliberately.

Calories: Add 150–400 kcal per long session in cold conditions depending on intensity and body size.
Hydration: Use insulated bottles and warm fluids for long outings; practice using a hydration bladder with an insulated tube to prevent freezing.
Electrolytes: Continue salt and electrolyte use; cold-induced diuresis can mask hydration needs.
Recovery: Prioritize sleep and consider passive heat modalities (sauna or warm bath) when available; contrast therapy appears increasingly popular among adventurers in late 2025 for perceived recovery benefits.

Essential gear checklist to test in training

Jenny stressed rehearsing with the kit you plan to use. Here’s a minimal checklist for day trips and training rehearsals:

Layering system (base, mid, insulated, shell)
Insulated water bottle or bladder system
Appropriate traction (microspikes, crampons) and practice using them
Headlamp with fresh batteries and backup
Emergency bivy or foil blanket; small repair kit
Primary navigation (map and compass) and a digital backup (offline map + satellite communicator if in remote backcountry)

Safety & risk management

Jenny urged not to underestimate environmental risks. Action items:

Check avalanche forecasts if you’re in alpine terrain. Take a refresher course if you’re planning travel into avalanche-prone areas.
Leave detailed trip plans with someone and confirm check-in times.
Carry a reliable communication device; in 2026, more adventurers use satellite devices that pair with smartphone apps for quick SOS and location sharing.
Practice hypothermia recognition and rehearse a simple emergency plan with your group.

Advanced strategies (for experienced athletes)

Jenny and emerging 2026 trends recommend these higher-skill approaches:

Temperature-adaptive pacing: Use wearable data (skin temp + HRV) to dial effort down/up in real time—especially useful in long events with variable microclimates.
Cold acclimation blocks: Short, repeated exposures (30–60 minutes) to cold while keeping body temperature above hypothermia threshold trains comfort and behavior (clothing management, fueling timing).
Simulated load and navigation days: For multi-day treks, do back-to-back training days with a loaded pack to train recovery in the cold.
AI-driven microcycle tweaks: Consider programs that alter intervals and recovery based on daily readiness scores from wearables—this became more mainstream in late 2025.

Common winter training mistakes and how to avoid them

Overdressing: Learn how to ventilate layers to avoid sweating and chill.
Ignoring night navigation practice: Short daylight means more movement in low light. Practice now.
Skipping strength training: Winter terrain is a disproportionate strength challenge—don’t skip it.
Using new gear for the first time on a big day: Test everything during training.

Mini case study: Claire—weekend warrior to winter summit

Claire wanted to summit a 7,000-ft winter peak after a winter weekend getaway. She followed a modified 8-week plan: two strength sessions, two trail runs (one long), one gear rehearsal per week. In week 6 she did back-to-back loaded day-hikes. She reduced her long-run pace by 20% for snow and practiced microspikes transitions until she could put them on in under 90 seconds. On summit day she reported fewer surprises, steady pacing, and a calm response to a sudden weather shift because of her rehearsed emergency plan.

Putting it into action: Your next 7-day plan (quick start)

Day 1: 90-min steady trail long run/hike (gear on)
Day 2: Active recovery + mobility (30 min)
Day 3: Strength (45 min single-leg focus)
Day 4: Hill repeats (6 x 60s uphill)
Day 5: Gear rehearsal (practice microspikes, layering, hydration)
Day 6: Cross-train (ski or low-impact cardio 45 min)
Day 7: Rest + plan next week (check weather and pack list)

Final checklist before your winter outing

Tested gear and fit
Emergency plan and communication devices charged and tested
Nutrition plan with extra calories
Layering and ventilation strategy
Partner briefed and check-in schedule set

Closing: Why this plan works for weekend adventurers

This plan translates the practical guidance Jenny McCoy shared during the Outside AMA into a compact, reproducible training program. It balances aerobic conditioning, functional strength, and real-conditions rehearsals—three things that predict success and safety in winter outings. It also incorporates 2026 trends like wearable-informed pacing and the growing use of satellite comms for remote safety.

Actionable takeaway: Start with one week from the quick-start plan, add a strength session if you can, and book a short overnight or long day-hike to test everything before your main trip.

Call to action

Ready to turn the AMA insights into results? Try this 8-week plan, test your gear on a short weekend, and share your progress. Join future AMAs, subscribe to local trail alerts, and tag your training updates—let’s build safer, stronger winter adventures together.

Unknown

Contributor

Senior editor and content strategist. Writing about technology, design, and the future of digital media. Follow along for deep dives into the industry's moving parts.