7 Top Tips: Motivation for Outdoor Winter Training

I can’t say I’m one for routine, nor I am the biggest fan of winter. The wind, rain & unpleasant forecasts often get the better of me. So how does someone who likes neither of those things find the motivation for outdoor winter training? Quite simply, I like to have something to look forward to & work towards every day.

With a few personal objectives lined up over the next few months, both on the running and cycling front, the only realistic way for me to achieve these goals is by training. I like training I like to keep myself occupied, my mind and body healthy. But I like to train flexibly & spontaneously, doing what I want when I want to do it. I plan my life around weather conditions, routine and structure isn’t something I’m great with. If I want to run 20km at 7pm at night, that’s when I’ll do it. If I want to ride 150km at 6am, that’s what I’ll do. When the motivation is there, I make the most of it – I like the freedom to choose.

Every now and then, especially when I have a specific goal in mind, I do find motivation to stick to a more structured plan a little easier. I like the satisfaction of setting my mind to a goal, working towards it & completing it. I’m in that phase right now – right in the middle of storm Ciara & storm Dennis – great timing Callum.

I guess that’s the one problem with having a training plan this time of year, if you’re like me and train outside because its free, is that the weather can often throw a spanner in the works (like it did in the Scottish Borders in December). So I wanted to share a couple of things that help me with motivation for outdoor winter training;

1. Always find the positives. There is a positive to exercising in the wind and rain and freezing cold – I’m not 100% sure what it is yet. Maybe it’s just feeling grateful for a warm shower & guilt free carbs afterwards. Either way, finding positives in every situation is key to staying motivated.

2. Be flexible. Adjust training schedule to suit the conditions, but don’t cancel. Consistency is key. One missed session can lead to many missed sessions, whereas a reduced session is better than no session & keeps you on track. Swap a long distance run day around with a shorter one if it aligns with a weather window.

3. Eat well. It goes without saying that a well-balanced diet helps with performance, but I find it helps other aspects of my life too. Excess carbs & heavy meals leave me feeling slow and sluggish. Smaller, more frequent meals work much better. Fuel before, during & immediately after a long period of exercise, when the body is most absorbent. Bananas, yoghurt/granola & veloforte bars work well for me. I understand cravings can be easy to succumb to this time of year & I’m not at all saying you should decline – never say no to food & beer – just remember that goal your working towards won’t achieve itself!

4. Listen to your body. Pushing hard is what training is all about, you have to make your body adapt to increasing demand. But pushing too hard results in injury & potentially weeks off – just because the weather was right doesn’t mean you have to over-do it. You know your own body better than anyone, listen to it. It’s better to have a few days off to recover, than weeks off injured – all that progress goes to waste.

5. Rest. Equally as important as training. Being disciplined is so important, rest is when your body recovers and gets stronger. It’s boring and frustrating & sods law states rest day will fall when the conditions are finally ideal to be outside. Make the most of the extra few hours darkness & stay in bed, a nice warm cosy bed!

6. Layerssss. Not onions, but clothing. The right clothes can make or break an outdoor winter training session. I opt for leggings to keep my joints warm, a base layer or t-shirt, mid-layer, then a pertex outer shell if its wet or windy. Gloves and woolly hats are also a treat. I tend to wear the same thin but cushioned socks for blister protection – wet feet are cold feet anyway. Dress for the second mile, not the first.

7. Lights. Be safe & be seen is imperative this time of year – not just for you to see, but for others to see you. I ride with 2x 1000+ lumen lights, set to blinking mode if on a busy road (the second light is a backup). Rear light is also set to blinking mode. I ride with a Proviz reflective jacket & overshoes – they’re the best thing since sliced bread! As for running, I tend to stick to back lanes & trails, where my head torch is plenty sufficient to see where I’m going. You can’t have enough hi-viz stuff or lights or spare batteries for this time of year.

So these are my top tips that help me with motivation for outdoor winter training. Everyone is different, what works for me wont necessarily work for anyone else. As bad as the cold, dark, wind & rain may seem, the endorphins are always worth it afterwards. And as they say, winter miles = summer smiles!

Outside is free, get out there, embrace it and good luck with your training!