A cold morning with gusty winds, pouring rain, and darkness isn't as appealing as a sunrise run in July, where you can leave in shorts and a t-shirt.
For many, the desire and training volume, and thus the level, drop over winter. This affects performance and can lead to injuries when starting again.
The key in winter is to MAINTAIN CONSISTENCY: Avoid injuries, illness, or long breaks in training – always important, but especially in winter.
Here, I try to offer advice that not only gets you through winter but makes you stronger on the other side.
Join Fun Runs
To keep going regularly, set goals. These can be training-related – like weekly km or minutes – or competition-related. The latter always works well.
Spring or summer half-marathons may seem far off, but there are still runs and challenges out there.
There are many fun runs to join, so just pick a few, both on roads and trails. The goal doesn't always have to be a new record; it can be a good experience, tough training, or gaining experience.
Practice pacing without a watch, training hydration/energy on longer distances, or building mental strength in terrain.
Run Together
One reason fun runs work well for motivation is running with others, so why not make it a habit? It helps to have training partners waiting for you, so seek this in your local network.
There are many social running communities, and for more serious training, many running or athletic clubs offer personalized training and sparring with others at the same level.
Training with others significantly boosts your level compared to running alone. Clubs also provide a strong social community with like-minded people – all adding to motivation.
Don't Let Darkness Stop You
As days shorten, darkness is a natural part of winter running. But it shouldn't deter you. With a headlamp and reflective gear, you gain safety and freedom to run when it suits you.
Set goals, find training partners, and remember the light. You're already on your way through winter.
