How to stay motivated to train in winter
Baby, it’s cold outside! Keeping cosy is a lot more tempting than braving the bite, so how do you keep your running on course once the mercury plummets? We asked Matt Crowe, Managing Director of Sydney’s Odyssey Health Club & Spa and a qualified running coach, personal trainer and dedicated marathon enthusiast, for his top 10 winter running tips.
“The mind is weak and we make excuses,” admits Crowe, “but if you make a commitment to fellow runners to meet at a certain time, you are much more likely to show up.”
“The [running] body prefers cooler weather, because it doesn't have to expend as much energy cooling itself,” he explains.
So, you should be able to run faster for longer in the cold – huzzah!
“Do a little running on the spot, skip some rope, run a few stairs in your building,” Crowe suggests.
Warming up indoors will get you and your body ready to go, making it much easier to brave the cold.
Crowe says, “I’m really strict on this with my runners: two layers [maximum].”
Unless you’re in sub-zero temperatures, two thin layers on top are all you need. Avoid thick jumpers.
“Tights are optional but well worthwhile, [and] lightweight gloves and beanie might be the difference between you getting out and staying out.”
Sometimes wind chill is the real enemy, so consider investing in a lightweight windbreaker.
“They can make all the difference,” says Crowe.
“A really good tip is doing the first half of your run into the wind and the second half downwind,” says Crowe. “Coming home with the wind at your back is much easier when you’re tired.”
You only start perspiring halfway through, so running into the cold wind straight up also means your sweat won’t freeze.
“Hydration can be an issue, because people don't drink much in the cold,” says Crowe.
You don’t need to drink as much as in summer, but your body still needs water at least every 5 kilometres.
According to Crowe, coffee is a proven endurance enhancer.
“It might also be the warm kick you need to get you out the door,” he adds.
Running indoors is always an option if you can’t stand the cold.
One advantage? “Treadmills are really good for interval training if you have trouble knowing your pace,” explains Crowe. “You’re more likely to run exactly the right numbers.”
Most runners learn to embrace the cold and enjoy how alive it makes them feel.
Plus, Crowe says, “Without exception, it’s much easier running in cool weather.”
Try it – you’ll like it!