Winter Running Tips to Stay Motivated
Winter running can be a challenge but with the right precautions, you can run outside most of the time. Photos by Marques Jackson Photography.
By Marnie Kunz
Whether you find the cold frightful or are just in a running slump, these winter running tips will help you stay motivated to get moving. As someone who used to hate winter running, I now have learned to tolerate, and even enjoy it, thanks in part to my snow dog running buddy, Kiyoshi. Also, the incresingly extreme summer heat has made me appreciate the cold more. In any case, here are my tips as a running coach and winter running convert to help you slay your workouts all season long:
Winter Running Tips
Wear warm layers. For a long time, I ran in hoodies and my sweatshirts would get sweat-soaked and freezing by the end of my cold weather runs. Switching to Dri-Fit, synthetic materials made a world of difference. And wearing running tights, sometimes with baggier pants on top, helped prevent my legs from getting hit by gusts of freezing wind during workouts. Dress in layers and fabrics with polyester, nylon, spandex, or other synthetic materials to help whisk moisture from your body. If you get too hot, you can always shed layers. And you won’t be a sweaty, wet mess in the meantime.
Wearing new running gear also gives you some extra incentive to run.
Run with a partner. Having someone to complain, curse and suffer with during the cold weather can give you an outlet to vent about the cold. Talking with someone also gives you something else to focus on besides the weather, and you just may find yourself wrapped up in a conversation about food or something fun and be done with your run before you know it. It is also motivating to have someone counting on you to get out there and run each day. I enjoy running with my dog during the winter as she really comes to life in the snow and cold (she’s a furry Akita).
Running friends make winter running more fun.
Set winter running goals. Sign up for a race series, train for a destination race someplace warm, or set mileage goals to keep you on track. I signed up for a series of races last winter, and having a race every two weeks kept me motivated to train and stay in shape. I probably would have been traipsing along slowly on short treadmill runs if I hadn’t signed up for the races, which built up in distance and cumulated in a half marathon. Another fun way to stay motivated for winter running is to plan a trip to run a race someplace warm. You’ll be motivated not only to do well in the race but also to stay in shape for hitting the beach. The Miami Half Marathon and Miami Marathon is one of my favorite winter races in a warm place. I also had the chance to run Riviera Nayarit Half Marathon in Mexico one year, and it was an amazing experience (which I wrote about here). You may also want to sign up for a training plan or virtual coaching to keep you on track with your winter running and race goals.
Track your progress. When you can mark off miles or workouts, it makes you feel like you’ve accomplished something, and you won’t want to have a record with big, gaping holes, so you’ll be less likely to skip workouts. Keep track of your miles on your phone, computer, in a journal, or on social networks (follow @Runstreet Instagram for more motivation!). Knowing that others are seeing your workout progress will help you stay motivated, and friends and family can cheer you on when you post runs.
Do a run streak. I started my first run streak in the winter, and it really helped me to keep moving through long cold days. Later I started my longest run streak ever in the summer heat, and that kept me motivated in extreme weather as well. When you do a run streak, you run at least 1 mile a day to keep your streak going. Some days it may be terrible weather or you don’t feel like going, but doing just one mile - only about 10 minutes of running - will keep your streak going. Seeing the running streak days build up is very motivating. Check out my tips on how to do a run streak for more guidance.
Wear the right shoes. Are you running in snowy or wet conditions or on a trail? Wearing the right running shoes can make all the difference. Opt for waterproof shoes for wet conditions and trail running shoes for the days you’re running on trails. I love my Nike Pegasus Trail GORE-TEX for a great waterproof trail running shoe that keeps my feet dry in snow and rain.
Socks are key. Warm, moisture-wicking running socks are also a must for winter running. One of the fastest ways to get too cold is with wet feet, so make sure you wear moisture-wicking running socks. When it’s really cold, I get out my Bombas socks with Merino Wool (which is very warm and moisture-wicking) to stay warm. Keep your feet dry and you’ll be able to tackle those winter running miles much more easily.
Hit the treadmill. If there are ice or slippery conditions outside, it’s best to stay safe and run inside. If you hate the treadmill, try these treadmill tips to make your treadmill runs more bearable. You can also just do 1 mile on the treadmill to keep up your run streak and then do a strength training workout if you are ready for more of a fitness challenge. Check out my tips on how to set up your home gym if you’re ready to create a home workout space to make it through the rough winter months.
Still need an extra boost of winter running motivation? Check out my 10 Winter Running Tips.
How do you stay motivated for winter running? Comment below.
Happy running to you, you got this!😊
Related Posts: 10 Winter Running Tips, How to Run with Your Dog, Riviera Nayarit Half Marathon and Solace in Mexico, Dog Grumbles and My First Run Streak, Holiday Fitness Tips for Runners, How to Do a Run Streak: Tips from a Run Coach
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Marnie Kunz is a NASM-certified Brooklyn trainer, USATF, and RRCA-certified running coach, and the creator of Body by Runstreet and Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer. She enjoys running coaching, traveling, art, and eating messily. You can follow her running and events at @Runstreet Instagram and Runstreet Facebook and follow her on Twitter for more on her running adventures.
