During the colder months, it might seem tempting to stay inside by the radiator instead of braving the winter weather! Here are HIGH5’s top tips for keeping up the motivation when winter training.

Despite plummeting temperatures and shorter daylight hours, there are numerous benefits of winter training. It gets you ready for early spring races, it helps you stay healthy, and it keeps you ticking over so you can increase your training intensity more easily at the beginning of the season.

Here's how to stay motivated to keep going right through winter. 

Invest in the right gear and layer up.

Half the battle is getting your kit right for winter training. If you head out in the wind and rain in summer gear thinking you can just make do, you’re almost guaranteeing a miserable and harder training session! Check out HIGH5’s advice on winter running gear for runners and cyclists.

Get gear that you want to show off

If you invest in some good looking, quality kit, you’re more likely to want to get outside and show it off! (Even if it’s just to your dog).

Prepare your kit the night before

If you’re usually a morning trainer, lay your kit out the night before. You’ll have less time to think about the weather outside and how dark it might be, and you can just get up and go!

Find a training buddy

If you usually cancel plans with yourself, find a friend or family member (or even your dog) to train with. Having someone to commit with and hold you accountable, it’s easier to motivate yourself through difficult weather.

Share your training progress

If you prepare to train alone or can’t find someone to train with, start sharing your progress on social media. Your friends and followers can hold you accountable if you start to drop off!

Have a warm treat waiting for you

Why not treat yourself after a rainy run? We love HIGH5 Recovery Drink made into a hot chocolate! Winter training is much easier when you know there's a hot cup of goodness at the end.

Plan in strategic rewards

An easy and simple way to stay motivated is to plan in treats and rewards for yourself. Whether that’s treating yourself to an early Christmas present or a well-earned Sunday lunch!

Sign up to an event

Having a clear goal to work towards is a sure way of keeping up the motivation. With a concrete race day down, it’ll be harder to make excuses to skip training. Especially if you want a PB!

Get down a good training plan

Whether you have an event to look forward to or not, it can help to plan out your schedule in advance. That means when it comes to training time, you don’t have to think about what you need to be doing.

Prepare for bad weather

Sometimes the weather is simply too miserable to go outside. If it’s too risky to go out and train, make sure you have a plan for training indoors. Whether that’s hitting the treadmill, turbo with Netflix, a Zwift winter training plan, or doing some core or strength training, have a ‘bad weather plan’ set out ahead of time.

Find what time works for you

Sometimes no matter how hard you try to get up early for that morning run, it might just not work for you. Our energy levels naturally vary throughout the day, so if you struggle to wake up and get out try at other times, such as lunch or after work.

Train in short and high-intensity bursts

Sometimes winter is not the time for long runs and rides – particularly when the weather is at it’s worst. Keep your heart rate up and training shorter so you’re not getting wet or cold for too long.

Don’t feel guilty about giving yourself a day off

After all, winter is a difficult month to train through! Whether the dark mornings and cold weather wins or festive plans get in the way, don’t feel bad about taking a day off every now and again.

About the author

NChamanian's picture
Nassrin Chamanian
Published on: 23 Feb 2022

Pretty OK at bikes. Enthusiasm outstrips ability.