For runners in the northern hemisphere, winter training brings its own challenges: decreased sunlight, cold, as well as the misery of getting on the treadmill “dread mill”, to name a few. Read on for some tips and techniques to rekindle your motivation to keep going or get back on the bus!
Motivation Tips for Winter Training:
1. Find a run group to join for winter training.
A running group can not only increase safety with the shorter, darker winter days, but knowing others are waiting to run with you holds you accountable. Your group run offers you consistent motivation as you work towards your goals alongside other runners. They also offer additional benefits: reducing stress and improving mental health.
2. Sign up for a spring race.
Having a target goal on the calendar can help you stay focused and committed to winter training, even in the cold.
3. Participating in a winter challenge.
Reach out to your local run club or start a challenge for yourself with some running friends. Setting smaller weekly challenges can make training for an upcoming race or maintaining fitness during the winter months more attainable. A small celebration at the end of the challenge, or even weekly, is a great reward and a good reason to get together with fellow runners.
Preparation Tips for Winter Training:
One easy way to make winter running miserable is to be ill prepared. Instead, before heading outdoors for your winter training run, double check you are ready.
- Start slowly. If you aren’t used to winter running, starting with shorter exposures can help you become more comfortable with the different environments.
- Double check the forecast. You don’t want any surprise changes in the forecast while you are out.
- Share your plans. Decide a running route and let someone know. Above all, safety first!
- Choose the time of day. Sunlight is limited, and daylight disappears fast, so make sure to have a headlamp and reflective gear if you are going to be out in the dark.
- Dress appropriately. Choose clothing and shoes for the outdoors. Making sure you have appropriate layers of clothing – including base layers, hat, gloves – as well as shoes with good traction, will help make your running more enjoyable.
- Most importantly, enjoy the fresh air!
Check out “Winter Running Tips and Tricks” for more specific information from a variety of TRR coaches.
Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, helping athletes balance a busy life while working toward their personal goals.