Winter Training - How I’m Keeping Going
We are just moving through the darkest season.
The UK's wet, grey and gloomy days in winter definitely affect my energy and motivation, and how easy it is to keep up with regular exercise.
All I want to do is sit in my heated blanket and eat warm cornflakes covered in sugar 😆.
I’m sure I’m not alone in finding this time of year harder.
When it’s pitch black in the morning and dark again by late afternoon,
heading to the gym or getting outside can feel like such a mental battle.
And I don’t really like running alone in the dark outside.
But over time, I’ve realised something important:
If I only moved when the conditions were perfect, I wouldn’t move very often at all.
UK Winter 10am Race (looking very much like evening time)
Adjusting, Not Stopping
So, to keep moving in winter, adjustments need to be made.
I don’t expect winter to feel the same as summer.
I adjust how and when I move, so it fits the season rather than fighting it.
That might mean:
Getting outside more at lunch and on breaks in the day.
Swapping outdoor running for the treadmill.
Attending the local run club in the evenings or arranging runs with a mate.
Breaking movement into smaller chunks rather than one big workout for better energy.
Doing home-based workouts if I’m not feeling like heading out to the gym.
Getting steps in indoors with YouTube workouts.
Crossing training - adding in different cardio indoors like the bike, swimming, home cardio, etc.
Supporting the Winter Slump
There are a few practical things that can help in winter, too.
Light makes a difference, so using a daylight alarm clock or SAD light in the morning helps ease that groggy, low-energy feeling.
Vitamin D (supplement) is really important, especially in the UK, where we don’t get much sunlight through autumn and winter.
And if Seasonal Affective Disorder is something you struggle with, that’s not something to “push through”; it’s important to get proper support.
Make It Feel Easier
When the weather’s grim, mindset matters.
I tell myself I need to stay consistent if I wanna to reach my long-term goals.
But I also remind myself how I’ll feel after I’ve moved.
I’ve regretted many missed workouts,
but I’ve never regretted starting a workout.
The hardest bit is getting started,
so making that ‘go’ bit easier really helps.
Here’s how I make it feel easier to get started.
I tell myself I only need to do 5 minutes, and if I don’t get into it, I can stop. 99% of the time, I end up doing the full workout.
I make walks cosy: Layers, gloves, hat. Hot drink in a flask.
I get all my kit out ready, so I don’t have to think about it at the time.
I save certain podcasts or playlists just for walks and runs, so they feel like something to look forward to.
I plan routes ahead of time, so that doesn’t put me off heading out.
And I plan something nice for when I get back, a hot shower, pyjamas straight on, hot chocolate, and a blanket ready.
This is about lowering the barrier enough that I keep showing up, because, annoyingly, as soon as we stop exercising, our fitness drops.
Focus On What You Can Control
We can’t control the weather.
We can’t control the daylight.
But we can decide not to disappear until spring.
Winter can be a season to dial things back or maintain.
But it can also be an opportunity to keep moving forward.
This year, up until December,
I took things a bit slower and leaned on all the small, practical strategies I’ve shared above.
When life got really busy I ditched the gym and did Micro Workouts.
Now, as we head into the new year, I’m gradually increasing my training again, working towards getting faster at 5k and 10k,
and building more strength in the gym.
You can make winter work for you and your goals,
whether that means maintaining a base of fitness or pushing towards PBs.
For me, the biggest win for winter training is this:
When spring arrives, I’m not starting from scratch.
Canicross run muddy legs
