A cold morning with gusty wind, pouring rain, and darkness just isn't as appealing as a run at sunrise on a July morning, where you can leave the house in shorts and a t-shirt.
For many, motivation and training volume drop, and thus also performance levels, over winter. This can not only affect performance: It can also lead to injuries or similar issues when restarting.
The most important thing over winter is to KEEP CONSISTENCY: Avoid injuries, illness, or long breaks in training – it’s always important, but especially so in winter.
Here I try to offer some advice that not only gets you through winter but perhaps even stronger on the other side.
Join Fun Runs
To get going regularly, it’s a good idea to set some goals. These can be training-related – like weekly km or minutes run – or competitive. The latter always works well.
There’s a long wait until the warm spring or summer half-marathon marked with a big cross in your calendar, but there are still runs and challenges out there.
There are plenty of fun runs you can join, so just go and select a few, both on roads and in terrain. The goal doesn’t always have to be a new record; it can also be a good experience, a tough workout, or a way to gain experience.
Practice, for instance, pacing your run without a watch, training hydration/energy on longer distances, or building mental strength in terrain.
Run Together
One reason fun runs work well motivation-wise is also because you run with others, so why not make it a regular thing?
It always helps to have one or more training partners waiting for you, so it’s a good idea to seek this in your local network.
There are now many social running communities, and for more serious training, there are also many running or athletic clubs offering personalized training and sparring with others at the same level.
Training with others significantly boosts your level compared to running alone all the time. Besides, clubs are also a strong social community with like-minded people – all adding points to the motivation account.
Don't Let Darkness Stop You
As days get shorter, darkness becomes a natural part of winter running. But it doesn't have to deter you. With a headlamp and reflectors or lights on your body, you gain both safety and freedom to run when it suits you.
Set some goals, find someone to train with, and remember the light. Then you're well on your way through winter.
