I’m a running coach and here’s how I change my workouts in the winter

Every winter the same thing happens. I’m not sure if it’s the shorter days or lack of sunshine, but I struggle to get out the door to exercise. I find myself struggling to stay consistent and motivated.

I know I’m not alone in this. I’ve seen it with the runners I coach.

Winter tends to change our routines, energy levels and even the amount of effort it feels like we have to put in to complete a workout.

I make a conscious effort to stop trying to force myself to perform the way I do in the summer and approach my winter workouts differently.

There are a few adjustments that have helped me to stay consistent without burning out, perhaps they’ll help you too.

Lowering the barrier to getting started

The hardest part about winter workouts, for me at least, is not the actual workout itself, but getting off my butt to do it. Between the cold weather, darkness and lack of energy, moving my body sometimes just feels impossible.

The more steps there are between me and the workout, the less likely I am to actually do it, so I make an effort to remove as many other barriers as possible.

I like to get my clothes ready the night before. In fact, due to the nature of my job, I can just wear my running tights and shoes to work. This reduces the amount of mental energy I have to spend getting ready in the morning. Instead of reminding myself that I have a workout planned, I just start by telling myself to get dressed and open the door.

Once I actually start moving the energy tends to start flowing. If simply getting dressed and out the door doesn’t do it, I still count the effort as a win. Lowering the starting bar makes it less intimidating and more likely to be a success.

Planning flexible workouts

It’s important to be flexible in winter. The weather changes on a whim, schedules shift with holidays and the new year, and though I may feel strong somedays, other days I may feel flat.

Instead of making a rigid plan to stick to, I build options into my week. I may fail at completing one planned run, but if I have three options laid out, the chances are that I can manage to pick one. For example, I schedule a fun speed workout, a short easy-paced run, and a walk-run. This way, rather than looking at one workout and deciding I don’t have it in me, I can look at the three and decide what I can manage that day.

This helps to avoid the all-or-nothing approach, so that instead of feeling like I’m failing and giving up, I’m adjusting and adapting. Research consistently shows that feeling in control can improve motivation. If you have choices, you’re more likely to show up over time. I know I do.

Building routines that work with winter energy

For most people, winter doesn’t tend to be the season of peak performance. Shorter days and colder temperatures can negatively impact sleep, recovery and overall mood. I find that when I try to fight that reality, it usually leads to me being more frustrated.

I like to reduce intensity and focus on consistency in the winter months. I prioritize easy miles, strength training and mobility. It’s important to focus more on recovery, and less on pace and mileage.

This doesn’t mean you have to lose fitness. It’s actually a great time to hold back a little so that you’re at your peak come spring. I see winter workouts as a way to maintain the habit rather than chasing new personal bests.

During this time of year, I try to focus on just keeping one foot in front of the other rather than pushing as hard as possible.