Struggling to Find the Motivation to Run in Winter? Try These Simple Expert Tips
I don't know about you, but finding the motivation to go for a run on a warm day is hard enough. But now that it's getting colder, it's becoming even harder to peel ourselves out of bed when our alarm clocks go off in the wee hours of the morning.
1. Don't run without warming up
"With the colder weather setting in, it's more important than ever to make sure your muscles are warm before running. The warmer you are, the less you will feel the cold outside and the better your muscles will respond. Try the 7-minute Runner Warm Up workout on Nike's Nike Training Club (NTC) app to get started."
2. Track your progress
"Whether you're looking to shave seconds off your next marathon time, or just starting out, it's important to be kind to yourself and focus on creating sustainable running habits, rather than pushing yourself too hard from the start and risking injury. To avoid this, it's a good idea to track your runs to ensure you're progressing consistently over time."
"A good way to do this is to use the Nike Run Club (NRC) app on your runs as it not only tracks your progress, but also provides a variety of Guided Runs offering guidance and motivation. To put the Pegasus 37 through its paces, try the speed Guided Runs. Some of my favourites include Speed Run with Ellie featuring Aussie soccer star Ellie Carpenter and How Fartlek Can You Go where you alternate between different paces."
3. Wear the right gear
"No matter what time of year, it's important to wear the right gear so there are no distractions from your workout. When running in cold weather remember that your body will heat up fast once you get moving so layers are a great option."
"You need to feel good and supported from the ground up. I would recommend a shoe which offers high rebound and energy return to add a spring to your step and help smash your speed goals. The new Nike Air Zoom Pegasus 37 is a great option as it includes a forefoot Zoom Air bag, twice as thick as its predecessor, to give you that extra boost to keep you going through your winter training."
4. Keep it short
"As the days get colder, you won't want to stay out in the elements for too long. Even if you're running for a shorter amount of time, you can still get a lot out of your workout and really push yourself.
"I would recommend incorporating interval training once or twice a week, where you combine a series of high-intensity bursts interspersed with a slower running pace, into your routine to maximise your speed practice. I love the Slow Down to Speed Up Guided Run, which is a collaboration with Headspace on the NRC app focusing on mindful interval training."
5. Don't forget the cool down
"Although after a winter run your body temperature will drop quickly, it's still important to do a proper cool down to minimise tightness in your muscles and maximise recovery. In colder months, you are more likely to have been slipping and sliding on rainy pavements or grass, which puts extra pressure on your feet, calves and hamstrings, so lower body stretching is especially important. I often end my run with a yoga flow workout and the Essential Restorative Yoga on the NTC app is great for active recovery!"