Winter Running Motivation Survival Tips
Winter is the perfect season to give your body the rest it needs from the hard efforts of the previous season. It’s also a great opportunity to build a strong, soldi foundation for the months ahead. Of course, it’s cold, dark, icy - and did I mention, cold?
Here are a few tips to help keep your motivation high and the winter blues at bay:
Embrace the buddy system - Find a running buddy or join a local group. Accountability is motivation’s BFF! Community and connection are also integral pieces to our mental health, and can assist particularly during the colder months when mental health can plummet.
Allow for flexibility - On tough days, commit to just 10 minutes. If a challenging workout feels overwhelming, swap it for something easier. If running isn’t calling to you, try something else that sparks your interest - yoga, a dance party in your living room, or anything that gets you moving. Aim for consistency, not perfection.
Leverage the treadmill - The “dreadmill” can be your winter hero. Spice things up with intervals or incline changes to keep it interesting.
Plan reward runs - Positive reinforcement can do wonders to assist with consistency. Ending your run at a cozy coffee shop or planning something special post-run can help make the run you’re avoiding a little more enticing.
Visualize your why - Picture yourself strong and meeting your goals, knowing every winter mile is a brick in your foundation. Stack those bricks!
Pre-plan - Remove barriers by laying out your running clothes the night before, setting an alarm for when you need to get ready, preparing your pre-run snack and/or coffee, and planning your route ahead of time. The less obstacles in your way the more likely it will happen!
Sign up for a race - Having a spring or summer race on the calendar gives you a purpose to train, particularly when you are struggling to find one. Knowing each run gets you closer to being prepared is a powerful motivator.
Track your progress - Keep a log of your runs and how you felt. Seeing your consistency and the challenges you’ve overcome builds pride and keeps you focused.
Curate a Playlist or Podcast Queue - It’s easier to lace up when you have something exciting to listen to. Opt for songs that make you feel good or podcasts/audiobooks that are engaging and you’re looking forward to.
Incorporate Cross-Training - When running feels too daunting, mix things up with cycling, skiing, or other cardio. Cross-training builds endurance while giving a bit of a break from the impact of running.
Celebrate small wins - Honor your effort on tough days, whether it’s logging just one mile, braving the snow, or simply showing up. Every step counts!
Winter can be tough…but it can also be an opportunity for more flexibility, fun, and kindness. You’ve got this.
