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The shorter days and colder temperatures can make sticking with your training feel like an uphill battle.
When it’s dark, icy, and windy outside, summoning the energy to lace up your trainers and head out can be at an all-time low. If you’re struggling to find that winter running motivation, we get it. (We find it hard, too).
But keeping your training consistent throughout winter has massive pay-offs: It boosts your mood, supports your immune system, and improves circulation – all crucial functions that can take a hit when the temperature drops.
If you need some practical help to stay motivated, we’ve got you. These cold weather running tips will help keep you consistent at this time of year.
Reduce the friction
It’s so easy for the excuses to quickly stack up in winter. “It’s too cold.” “I just want to stay in bed.” “I’m too tired.”
The solution? Don’t rely on motivation alone. Make things simple and hassle-free so you’re more inclined to actually follow through.
Leave your running gear out the night before.
Keep your training shoes in plain sight.
Charge your watch/headphones/wearables before bed (nothing’s going to zap motivation more than a tech failure).
Top tip: Put your gloves and jacket in the dryer for a quick blast of heat right before you head out. Small hacks like this can make running in winter feel much more manageable.
Create an epic playlist
What’s your go-to running soundtrack?
Heavy metal?
Thumping techno?
Charli XCX?
Whoever – and whatever – it is, make a curated playlist that gets the endorphins going even before you’ve left the house. Suddenly, heading out into the cold and dark won’t feel nearly as tough.
Invest in the right gear
Let’s be real: having good running gear isn’t just a nice-to-have. Sometimes, it can be the difference between tackling that training session – or skipping it.
And when you’re in even more need of a boost in winter, it might be worth investing in the kit that helps you hit the pavement feeling protected and comfortable.
Think…
A merino wool base layer.
An insulated running vest.
Fleece-lined running leggings.
Bamboo socks.
A cosy snood.
Convertible mittens.
A windproof and waterproof jacket.
Carbon shoes that make you feel like you’re flying.
Oh, and if you’re running in the dark, high-visibility clothing is a must. Reflective jackets, headlamps, click-on LEDs, and light-up armbands are great ways to keep you safe when you’re running in winter.
Lean on your community
We’re big fans of solo training at URUNN. But we also know running with others helps with motivation and accountability. So maybe it’s time to enlist a running buddy (or buddies) to meet you on those frosty mornings?
If you feel unsafe about running in the dark, training as a group can really help, too. Power in numbers is a thing.
Of course, the URUNN community is there for you, too. Need inspo (or just want space to vent about running in the cold)? The RunFeed is ready for you.
Treat yourself
Setting up an immediate reward could be your secret weapon against the urge to stay under the duvet. It makes the tough task of getting out the door feel instantly worthwhile.
- Run to your favourite brunch spot
- End your training at a local farmer’s market and sample the food options
- Make your post-run shower even more indulgent with essential oils
- Prep a delicious protein-dense meal to enjoy after
A small reward can turn a cold training session from something you dread into something you actually look forward to, keeping that winter running motivation alive n’ kicking.
Don’t forget your why
Connecting with your purpose is one of the best ways to stay motivated year-round – not just throughout winter. Maybe you’re trying to hit a marathon PB? Training for a 5K? Or just running because it makes you feel good?
When you feel yourself struggling, take a moment to reflect on your core reason for running – and come back to your why.
Our elite coaching and hyper-personalised training know how to keep you consistent and motivated, even in winter. Plus, your plan is completely flexible. Need to make tweaks around the weather? Just ask Stride AI.
Ready to get after it? Download URUNN now.
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