Does running in the winter sound crazy? Maybe it is…or maybe it’s the most amazing thing ever. Can you guess where I stand?
I love running in the winter. It’s okay, you can call me crazy. But if you’ve been following me for a while, you know that I can’t stand running in the heat and humidity so this time of year is perfect for me! I also love the fact that there are far fewer runners on the trail so running outdoors can be a much more peaceful experience! Still, sometimes it’s tempting to just stay inside on the couch, especially after a long day!
For those of you who struggle with the motivation to run or are trying to get started to run this winter, I thought it would be helpful to share my tips on how to make running a routine this time of year. This post is the kickoff to my Running 101 series on the blog! If you’re a more advanced runner, there’s nothing wrong with using this as a quick “review class”!
Here are the other posts I’ve written for Running 101:
Disclaimer: This post contains affiliate links.
[bctt tweet=”You CAN start a running routine in the winter – check out how in a few simple steps! #running #runchat” username=”Janelle_RWNR”]
Starting a Running Routine in the Winter
I’m so excited to kick off my Running 101 series on the blog! Since starting Run With No Regrets nearly 4 years ago, I have received so many messages from readers who are curious about how to get started with running and/or keep up their motivation. I’ve enjoyed sharing my training recaps, race recaps, product reviews, and various discounts and giveaways, but I want to also get back to the basics.
If you’re looking for ways to make running a habit, I got you covered! I’m sharing a few steps that are essential to creating a running routine this winter. This time of year can be especially tough to stay motivated, but if you follow these steps, it’ll help you keep focused on and committed to your running goals!
Disclaimer: This post contains affiliate links.
Figure Out Your Goals
Why do you want to start running or training this winter? Only you know your reasons. Before you head out the door or sign up for all the races, think about your goals. Is running a race one of your New Year’s Resolutions? Were you previously a consistent runner and you’re looking forward to getting back? Are you returning to running after recovering from an injury? We all have different motivations and it’s so important to make sure that they are positive and attainable.
To use myself as an example, my long-term goal is to stay injury-free so everything that I do has to ensure that I remain healthy. On the short-term, I would like to run a sub-2:15 half marathon this year. My goal races for the spring are the Love Run Half Marathon in March and the Buffalo Half Marathon in May and I’ll several other races along the way.
Create a Schedule
How many days a week can you commit to going for a run? If you make running part of your everyday life, it’ll feel less like a chore and more like a habit! I have a Passion Planner and every week, I record my mileage for each day that I plan to run. It has worked wonders! Personally, I find that having it written in ink makes it more concrete, but if you prefer organizing on your cell phone or tablet, use whatever system that works best for you!
How frequently should you run each week? Start where you feel the most comfortable. For me, that’s 3-4 days a week. If you schedule 3 runs a week when you can only realistically run once, you’re setting yourself up for failure. Don’t put unnecessary pressure on yourself! It’s all about creating a routine and being consistent!
And please BE FLEXIBLE! We all know that life doesn’t always go to plan. If you create your schedule in advance, it’s a lot easier to adjust to unexpected events. If you have to miss a run (or two) on a given week, do what you can to get back to schedule the following week.
Find a Local Running Group
City Fit Girls in Philadelphia – when the group was small!Running in the winter can be daunting, especially if you live in an area that is not runner-friendly and you have to go it alone. Finding a local running group is a wonderful way to encourage you to keep running in the winter while meeting new people with similar interests and struggles. All you have to do is Google “Running Club [Your City/Town]” and see what pops up! It can be a little scary going somewhere new, but there’s nothing like finding a tribe that “gets it”.
I also have a post about how to join a running group if you find the process to be a little bit intimidating! All running clubs aren’t created equal, so it could take some trial and error to find the “perfect” group…but it’s a lot easier to run when you know 10 or 20 other people will be going through it with you!
Take Advantage of the Treadmill
Running outside in the winter, depending on where you live, can be a piece of cake, a miserable experience, or somewhere in between. And in some places, you may have these extremes in the same week! For the yucky days when you just can’t bear to run through the snow, wind, and ice, the treadmill is your friend!
Here are just a few benefits of treadmill running in the winter:
- You safely avoid icy/wet conditions
- You can avoid running on a dark evening
- You can entertain/distract yourself with a book or TV
- You don’t have to layer up to go on your run
I’m not ashamed to say that I’ve had a few days of winter running on the treadmill. Sometimes it’s simply the most convenient way to run. And sometimes it gives my legs a little bit more of a break. If going to the gym and hitting the treadmill is the best way for you to get in your runs consistently then by all means, go for it!
But if the thought of even stepping on a treadmill is dreadful, here are some tips on how to make the most of the treadmill! Just take your time!
Don’t Give Yourself An Out
Don’t bank on making excuses to skip your runs! Leave a set of running shoes and/or workout clothes in your car or in your office so that you’re always prepared. Keep yourself honest by letting others know that you’ll be running on a given day. If you need someone to check in on you to make sure you’re running, just ask a trusted friend! They’ll be happy to cheer you on!
I can’t count how many times after a long, hard day I’ve wanted to skip my run, begrudgingly headed outside to get it done, and as soon as I got started realized that I made the right decision!
But on the other hand, I also can’t count how many times I’ve felt guilty for skipping a run. Bottom line: life happens! Just because things don’t go to plan on a given day, that doesn’t mean you should quit! Don’t let any minor setbacks stop you! All you can do is keep moving forward.
Starting running isn’t easy, especially in the winter time, but it can be a really rewarding experience if you make the effort! Running takes a whole lot of patience and consistency before it feels routine. It’s something that we all go through!
Consider Working with a Running Coach
This winter, I’ve started working with Coach Laura and so far it has been a fantastic experience! I enjoy working with a professional because I know that they have the knowledge and expertise to help me reach my goals. It requires a lot less stress on my part! Honestly, if I didn’t start working with Laura this winter, I would have scrounged to find an online training plan that would not have been suited to my specific needs. I’m really excited to see how things go as I get closer to my first races of 2017! If you’re interested in working with Coach Laura, mention “Janelle at Run With No Regrets” and you will receive 10% off your first month!
I’m linking up with Ilka and Angela for Sunday Fitness and Food, Susie, Debbie, Lora, and Rachel for the Running Coaches Corner and Annmarie, Nicole, Jen, and Michelle for Wild Workout Wednesday!
Have you been running or training this winter? What has been your biggest challenge?
Great tips! I’m the first one to forgo a run when it is cold out, but the other day I really wanted to get a longer run in and knew that it wouldn’t happen if I did it on the treadmill. So I went out and ran and it was only 30 degrees out. I couldn’t believe I stayed out, but once I started running, it wasn’t too bad.
Sometimes just getting out of the door is the hardest step!
Of course you know I am all about the group! Anything is possible with a group of friends along for the run
Running with a group really helps on those tough runs where you can’t get out of your head! I need to start running with a group again…
Such great tips. I really think scheduling runs and workouts is critical to actually making it happen!
I live by my running schedule!
I 100% agree with you. I would rather layer up and run in the cold than deal with the heat and humidity. I actually think I run a little bit faster in the winter, even with all the layers of clothing.
I actually don’t mind the treadmill. It’s all about making it work for you. For me, I need music blasting to get through long treadmill runs. For shorter runs, a TV or iPad is very helpful, lol
The heat is just miserable for me! I always warm up quickly so the winter is just more comfortable for me. And I definitely run faster this time of year, lol.
Totally agree that you have to make the treadmill work for you! I like to watch TV or listen to music.
Love that you’re starting a ‘Running 101’ corner. Looking forward to catching up on it. I’ve started to love my winter runs. Summer is going to be a hard time!
Thanks! Summer running for me is a lot tougher than the winter, but it’s not all bad!
All great tips! I always make sure I wear something fun to get me motivated too. It’s tough to push myself this time of year. The weather is blah, gray, and we’ve all had enough.
Winter lasts so long…it can be tough to keep the motivation up for sure. I like the idea of wearing something fun like bright colors!
Ugh, winter training. I need to be better about it – I rely too much on the treadmill and don’t get outside nearly enough! I start training for the CLE half marathon in a few weeks and hopefully with a training plan I’ll be motivated to get in some outdoor runs!
This time of the year is tough, but it can be done! Cleveland sounds like a great race, hope you have a great training cycle!
These are great tips! I have been lucky with running this winter because it hasn’t been super cold (I hope it stays that way!) so I haven’t had to rely on the treadmill too much.
Winter in Philly this year has been much better than usual so the cold days haven’t been too cold…that’s when I really try to take advantage!
Great tips! I’ve never worked with a coach before but I’m kind of thinking about it for my first marathon. I have no time goals but since it’s my first one, I think the expertise might be nice. As far as the Winter, I think I struggle with the lack of light the most. In the summer, I could get up early and run before work but it’s not light enough in Winter. I’m really excited that the daylight is increasing again 🙂
Thanks, Chaitali! I worked with a coach last year for my first marathon, it definitely helped since I had no clue what I was doing!
That’s true that running in the dark can be a challenge in the winter. I’ve been using Knuckle Lights on evening runs and they’ve worked great! But yes, I’m SO glad the days are getting longer.
Love these tips! I think actually making a schedule and penciling in the workouts helps tremendously. With that said,I’m definitely a winter runner! I’d rather add an extra layer and venture outdoors than suffocate in the heat and humidity. However I live in the south where winters are mild and summers are hot and humid
😕
Once the heat kicks in high gear I put myself in survival mode. What keeps me motivated in summer is knowing that harder ( but slower) workouts in the heat/humidity will get me in PR shape and bring in some speedy times for fall racing!
Thanks, Melissa! I live by my schedule…if I didn’t create one, I’d really have to force myself out the door, any time of year, haha!
Winter running is so underrated! I’m a big fan! The summer feels like it sucks so much energy out of me, but like you say, it does make you stronger for the fall!
Having a schedule and running with my club is key. It not only keeps me on track but also accountable- can’t exactly ditch my crew if they all decided to show up despite the snow!
Yes, having a running group is so important for accountability!
As a coach, I definitely think that people should run with a coach! It is great to have that extrinsic motivation!
Absolutely!
Spring and fall are my favorite times of year, but I run year-round. No weather scares me off! lol!
Agreed that running should be a year-round activity! Winter is one of my favorite times of the year to run, especially when the weather is a little milder 🙂
Thank you for the shout out! This is such a valuable post for new runners and experienced runners alike! Your tip on being flexible is my favorite – if you get out there and it’s too slick to do a run, it’s okay to cut it short, do an easy run instead of a workout (what I did today!), or skip it all together.
Thanks for being my coach! 🙂 Being flexible is so important for me to train successfully, especially this time of year…and as you know, situations can quickly change and you have to be ready to accept what comes! It’s great to have backup plans and backups to the backups!
I really don’t like training in the winter; there, I’ve said it. I always run, but training means . . . I have to. It can be challenging, even in a mild winter like this (she says with that impending snowstorm on the way).
But having that race to train for . . . always works for me. 🙂
Having a race down the pike is the perfect motivation to get out there this winter! It works for me too!
Yes, to everything! I have spent far too much time inside this winter, and it’s been a bit of a buzz kill. I am enduring a few more weeks of my “off-season,” though, so all is well and good. It’s not every year I have such a late season marathon, and I know my body needs the downtime, which is why I’m not forcing the running (and forcing myself outside). But, YAY to longer (and warmer) days ahead!!!
Can’t wait for the warmer days! Being cooped inside is no fun but at least you can still knock out those runs and workouts!
It’s crazy for me to not have run through the winter this year. Now that I’m in Austin, the winter months are the best ones to run in! I’ll have to figure out how to deal with the summer heat, though!
Glad you’re enjoying running in Austin! It does feel weird to run in warm weather when it’s winter…I’m such a northeasterner!
Awesome tips, lady! And how fun you’re working with Laura! I knew you were working with her but for some reason I didn’t put two and two together of who it was. Haha my bad.
Thanks, Rachel! Yes, I’ve loved working with Laura and I’m excited to see how things turn out this spring!
Running in the winter is hard. I gotta hand it to you, these tips are motivating me. You break it down and make it seem doable! Love this post!
Thanks, Autumn, I’m so glad I could provide some motivation! 🙂 You totally can do it!
I love that you’re starting this series! What a great resource for new runners. I don’t have to worry too much about running in the cold, but the heat is definitely a challenge here in a few months!
Thanks, Debbie! Hopefully newer runners can be inspired to get out there this time of year, though it isn’t easy! Running in the heat is another beast of its own, especially high humidity!
Those are perfect tips! Being flexible and taking advantage of the treadmill are key…with those, it can be done!
So important to be flexible and not hard on yourself if/when things don’t go to plan!
Great tips!! I thought I’d HATE running in the winter and this is my 3rd winter. I finally got a pair of Yak Trax thanks to a sweet friend (who is my training partner so she had a selfish reason too 😉 With the proper parts covered, it’s possible to run in almost any weather! Here in DC we’ve had such a mild winter though. We shall see if we get any snow storms. You got hit today right??
Thanks, Guinevere! So true, wearing the right clothing for the weather is key! We had snow on Thursday morning in Philly but I don’t think we got more than an inch! I was really hoping for more, lol
This post makes me miss Winter Running here in Florida! I actually always enjoyed running after it has just snowed, in the cool brisk air!! Pinning this great list of advice to the Running Group board!
Great post! I have been struggling with my motivation to run the past few months, so this is very helpful. Thanks so much for linking up at Sunday Fitness & Food.
This is super helpful and timely for me. I have a winter 5K under my belt from last March – the appropriately named Frozen Penguin – but I’m training for a winter half and found this super helpful