These are our winter training and motivation tips. Do you feel that your motivation for running is low at this time of year? Maybe you are struggling with training with the winter weather or your running goals seem hard to achieve. Don’t worry these tips will help!
The summer warm spell finally breaks, Mariah Carey is back on the radio telling us what she wants for Christmas, its dark before 4pm and us trail runners are once again contemplating becoming road runners rather than live with permanently damp shoes with the washing/wearing in mud and puddles/wash again cycle lasting weeks on end. Races at this time of year tend to be aimed at the ‘it’s so brutal you must be mad to do this’ mentality events, or festive fun, with fewer of the classic races braving winter conditions. Temptations away from running are high with too much food, drink, social outings, Christmas Markets and Christmas Lights, it’s easy to be tempted away from the ‘good habits’ and be lured in by the ‘bad’. All in all, it’s not surprising that at this time of year it can be challenging to maintain motivation.
So, running mojo has gone, what can we do to get it back??
Firstly, don’t panic! I always feel that running motivation tends to come in waves, rather than smooth lines. It ebbs and flows depending on life’s other pressures, and particularly after a big event, or some big running milestones, it’s easy to feel a bit lost. Embracing this down time can sometimes be exactly what you need. Press the reset button, have a think about future running goals, but allow yourself some time to just relax as well. Don’t panic about lost fitness, once your motivation is there, fitness follows.
If you feel this relaxing has gone on more than is beneficial, or you have an event lined up that you really need to get training for, how do you make the transition back into regular running? Here we look at some top tips to help get you back out there!
1 – Find a friend
I am a really social runner. The downside of not running exactly on my own terms is more than made up for the social aspect of running with others. It also means you are far less likely to let someone else down if you have agreed to a run, even if you don’t hugely feel like it. Getting out the door is usually the hardest thing
2 – Get ready to go!
Make that transition out the door a little easier, with some advanced planning. Get your kit out the night before (or even put it on when you get up), make sure your running pack is ready to go, and you have some idea of what run you are going to do.
3 – Mix things up a bit
If the thought of slogging out 12 muddy miles in the rain is filling you with dread, mix up your training a bit. Set a short-term target of improving a 5km time. Dip into road running if you are usually on the trails, or vice versa. Its ok to vary the sort of running you normally do.
4 – Get a coach!
Ok, I may be talking my own book here, but getting a running coach can really help with motivation, accountability, and not having to think too much about each session just getting done what you have been told to. We all enjoy sharing responsibility, and sharing the responsibility of a training program is a perfect example.
5 – Give some purpose to your runs
If you have to commute anyway, is it possible to add in a running element? If you need to pop to the post office, can you run there? Even delivering this years Christmas Cards, how many can you tick off on foot?
6 – Virtual company
If you cannot have physical company, how about some audible company on runs? With Podcasts, audio books, and music streaming services now available, there is something for everyone out there. Whilst I normally enjoy listening to the sounds the natural environment provides, sometimes the sound of Steve Bartlett telling me how to be the next CEO, is just what I need to distract me from how cold/wet/muddy it is. If you are running on roads though, be sensible!
7 – Set shorter term manageable goals
It’s ok to dream big, but it’s also ok to set yourself manageable, and achievable targets. I tend to find if I take the pressure off, and rather than commit to huge mileage weeks, just setting the target as getting out the door 2-3 times a week means I overcome the psychological barrier of not wanting to even get started. Usually once out the door it’s much easier to run an extra 1 mile than it can be to run that first 100 yards.
8 – Bring some cross-training elements to your training.
If you find you aren’t motivated to run, doing any cardio will help your cardiovascular systems so ultimately benefit your running. Borrow a bike, go for a swim, get a day pass at the local gym and try out the elliptical. Try something different or something new and it may be enough to get you back on track.
9 – Wear the right gear!
We talked earlier about laying out your kit the night before, but when it comes to kit, the right choices make a huge difference in your comfort levels. If it’s cold outside, start with a hat and gloves, and extra layer, and simply run with an empty pack to put these in once warmed up. Wear grippy shoes if you are hitting the trails, as road slicks just won’t cut it for Winter mud. Getting a comfortable running pack is a fantastic investment (and by investment I don’t mean that these need to be expensive), but giving yourself the optionality to carry those extra layers. Train hard, race easy…having trained carrying a small amount extra weight won’t make you slower on race day.
10 – Book an event!
I always feel a bit mixed about booking events, as on the one hand it can feel like adding pressure, but on the other hand we all need a little pressure in our lives to perform better. If you don’t like the atmosphere of racing, sign up to a guided run with Run the Wild!
Written by Karin Voller, trail running guide and coach
First published in Dec 2022
