You awaken to your alarmโs piercing tone. Itโs pitch dark outside, and the frosty air nips at your skin as you contemplate the day’s first hurdleโgetting out of bed for a run. The struggle for winter running motivation is real. The warmth of your duvet beckons, and the thought of running through the cold, damp British winter can feel almost masochistic. But for us ultra runners, winter training isnโt just about maintaining fitnessโitโs about building mental resilience and laying the foundation for spring and summer racing success.
Hereโs the good news: if winter running feels tough, youโre not alone. Many runners at all distances, myself included, struggle to get going during these darker monthsโฆ some people even STOP running all together (probably road runners ;)). But with the right strategies, gear, and mindset, you can not only survive winter trainingโyou can thrive. Letโs explore a few handy tips to help you with the joy of winter running and make your cold-weather miles count.
Visualise Spring Victories
When the temptation to hit snooze overwhelms you (trust me, I get it!!), focus on your future self. Imagine crossing the finish line of your spring ultramarathon or hitting a personal best in your next 50km.
This mental imagery stuff isnโt just motivational hoodoo voodoo; studies have shown that visualisation can improve athletic performance by enhancing focus and reducing anxiety (Slimani et al., 2016)
To make this technique actionable:
- Set specific spring goals. Whether itโs running a sub-4-hour marathon or conquering your first 50K, anchor your training to a tangible achievement.
- Lay out your running kit the night before. Prepping gear removes friction points when motivation dips.
- Place visual reminders of your goal around your homeโlike a race bib, medal, or inspiring quote.
The next time the cold morning tries to thwart your plans, let the image of your triumphant future self, propel you from under the duvet and out of the door.
Warm Up (Literally and Physically)
Nothing feels worse than starting a run cold, both figuratively and literally. In the British winter, where icy winds and damp conditions reign supreme, a proper warm-up is essential. Dynamic exercises not only increase circulation but also reduce the risk of injury by preparing your muscles for action (Fradkin et al., 2006).
Try this quick warm-up routine, which is the exact one I set the folks I coach:
1x 10 Double leg calf raises (slow down, explode up!) Watch how to here
1x 6 Vertical jumps Watch how to here
1x 6 on each side Jumping Lunge Watch how to here
then… complete each drill (for explanation see below)
– 10 side to side skips in each direction
– 10 carioca (these are tough but great for coordination!)
– 10 A-skips on each side
– 10 B-Skips on each side
– 50m Butt Kicks
– 50m High Knees
– 50m of straight legs
– 10m of Ankling
https://www.trainingpeaks.com/blog/drills-for-proper-running-form
By starting warm, youโll find your first mile less jarring, setting the tone for a more enjoyable runโฆ make sure you get a brew inside you too!
Set Ambitious Goals to Ignite Motivation
Winter is the perfect season to dream big and push your limits. The Japanese concept of Misogiโa challenge so audacious you have a 50% chance of failingโcan help you think outside the box and setting bold targets provides purpose to your winter grind. Plan an early-season race, like a spring ultra, to keep your training focused.
Get the Proper Kit!
As they say, โthereโs no such thing as bad weather, only bad kitโ!
For winter running this could not be truer! Certain items of kit I would say to never scrimp on would be:
- Waterproof jacket: Spend some money on this item. Buy cheap buy twice and all that! There are some great options out there such as the inov8 Stormshell
- Head/Chest Torch: My personal favourite head torch is the Fenix HM65R-T and for chest mounted there are a variety of options. Read this article on chest torches
- Socks: A good pair of socks will keep your feet warm even when you have gotten them wet and cold! Merino wool is always a good option
Rediscover Joy in Running
Winter running doesnโt have to be a slog. Inject some fun into your training to keep things fresh:
- Run with Friends: Committing to a group or partner makes you less likely to skip runs. Many UK running clubs organise winter night runs, often complete with head torches and post-run hot drinks.
- Try New Workouts: Spice up your routine with Fartlek sessions or hill sprints to break monotony.
- Embrace the Scenery: Frost-covered trails, early morning mist, and festive lights can transform your usual routes into something magical.
Master Nutrition, Recovery, and Hydration
Winterโs shorter days and festive indulgences can wreak havoc on your routine. To stay consistent:
- Fuel Wisely: While mince pies and mulled wine are tempting, aim for balanced meals that support recovery. Whole grains, lean proteins, and healthy fats keep energy levels stable.
- Hydrate: Cold weather suppresses thirst, but dehydration can still impair performance. Drink water consistently throughout the day.
- Prioritise Recovery: Use rest days wisely and prioritise sleep
Think of nutrition and recovery as part of your trainingโnot an afterthought. Here is a book you could use to help with nutrition ideas for runners
Celebrate the Unique Benefits of Winter Running
Running through winter isnโt just about enduring the coldโitโs an opportunity to build resilience, both physically and mentally. Studies suggest that cold-weather training can enhance endurance by improving your bodyโs ability to regulate heat and conserve energy (Cheung & Sleivert, 2004).
Additional perks include:
- Solitude: Less crowded trails provide a peaceful escape from the chaos of daily life.
- Mental Toughness: Each frosty, windy run is a deposit in your mental toughness bank, preparing you for the unpredictable challenges of ultra races.
- Use the mud to your advantage!: Those muddy miles will help build strength and coordination in lots of muscles that running on a treadmill (or staying in bed!) simply wonโt do, and when you come out of winter into drier conditions, you will be all the stronger for it!
Get a coach!
Youโd think, well of course I am going to say this, but seriously, having someone to help keep you accountable is pure gold and easily the number 1 reason people come to me in the first place! Having that accountability can mean you just have that little extra โnudgeโ to get out the door and into the rain and cold!
Embrace the Winter Challenge
Winter running in the UK isnโt for the faint-hearted, but with the right mindset and strategies, it can become one of the most rewarding parts of your running journey. Every icy mile, every dark morning, and every soggy sock contributes to a stronger, more resilient version of yourself. So, lace up, layer up, and face the season head-on. Come spring, youโll be ready to reap the rewards of your hard workโand maybe even enjoy a mince pie guilt-free.
References
- Cheung, S. S., & Sleivert, G. G. (2004). Multiple triggers for hyperthermic fatigue and exhaustion. Exercise and Sport Sciences Reviews, 32(3), 100-106.
- Fradkin, A. J., Gabbe, B. J., & Cameron, P. A. (2006). Does warming up prevent injury in sport? The evidence from randomised controlled trials? Journal of Science and Medicine in Sport, 9(3), 214-220.
- Slimani, M., Chamari, K., Boudhina, N. B., et al. (2016). Visual imagery and sports performance: A brief review. Sports Medicine, 46(5), 679-691.
Nick Hancock is a UESCA Qualified Ultra Running Coach and Performance Nutrition Coach, UKA licensed and has coached many people to successful ultramarathon races such as UTMB, Arc of Attrition, Ultra-Trail Snowdonia, Dragons Back, The Spine, CCC, Canal Corridor, Race to The Stones, Endure24, Chiltern Wonderland, Wendover Woods and many more.
