Staying motivated to exercise during the winter can be very challenging. This is particularly true in December, when the holiday season is in full swing and the days seem very short.
Not only that, but it’s also a very busy time of the year for everyone. Between Christmas shopping, work and parties, there is little time left for you to exercise.
Sometimes, you get up and go to work when it’s still dark. Then, when you get off work, it’s dark again. When it’s dark, windy, cold, wet or snowy outside (luckily not in Victoria), the last thing you want to do is get out the door and go for a run.
Many times, curling up on the couch under a nice, cozy blanket in front of the TV with a cup of hot chocolate sounds a lot more enjoyable than getting soaked and stepping in puddles as the cold wind and rain hit your face during your run.
I will be the first one to admit that I’ve skipped some runs because I didn’t like the weather that day or because I felt tired. I don’t know about you, but I definitely sometimes feel more tired during the winter and sometimes find it challenging to make it to the gym or get out for a run.
Despite the fact that I’ve ran multiple marathons, competed in a fitness competition and ran an ultramarathon, I STILL have days where I just can’t get motivated to workout. First, I want you to know that if you feel that way-that’s OK and it’s a normal part of your journey.
It’s almost impossible to be full of energy day in and day out regardless of who you are. Even some Olympians I know have days where they struggle with their workouts.
There have been many days where I’ve forced myself to get out the door anyways, regardless of how I felt or what the weather was. On those days, I felt very proud for just getting out. How fast I ran or how much I lifted didn’t matter to me because I knew that getting out was a victory in itself.
If you are finding it hard to stay motivated to workout, run or train during the winter, I’ve come up with a few tips that will help keep you on track.
1. Sign up for a series of fun running events. One local example is the VIRA Island Race Series, which goes from January to April. The entry fee is very reasonably-priced and you can enjoy a fun race every two weeks. This will keep you running through the winter because it motivates you to do better during each race. You will also meet other people who have similar goals and interests.
The VIRA Island Series is always a great way to keep active through the winter. Photo by: Ian Simpson
2. Get a workout buddy. Grab a friend who lives nearby or a coworker and hit the gym together. You will support each other’s goals and keep each other accountable. Besides, running in the rain is a lot more fun when you have someone to talk to.
Coworkers doing pacework together
3. Remember why you started. The best way to make your fitness goal a priority is to figure out what really motivates you and why you started in the first place. That way, whenever you feel discouraged or unmotivated, you can reflect back on your “why”.
4. Diversify your workouts. Don’t just keep doing the same thing over and over. It gets boring and therefore you lose motivation. Try a new fitness class, join a running group, change your playlist or change your running route. When you’re training towards a bigger goal, every workout is important and should be viewed as a step in the right direction.
5. Try to do your workout either right before or right after work. If you are an early riser, you can do your workout before work to get it out of the way. Yes, it will most likely be dark and cold when you get up, but you will never regret getting up to take another step towards your goal.
If you absolutely hate early mornings, then you should strive to get your workout done right after work. Doing your workout right after work will prevent you from going home and getting “too comfortable” to get out again.
I find it helpful to always keep some spare workout gear in the car regardless if I plan to workout that day or not. That way, if I feel up to it, then “not having my gear with me” is not an excuse to skip my workout.
6. Dress properly if you are going to be exercising outside. You should dress for the weather. If it’s very cold outside, you should put on some extra layers of clothing. If it’s very wet and windy, wear a light waterproof jacket. Dressing properly will decrease your suffering while at the same time reduce your risk of hypothermia.
A reflective jacket on top of my black waterproof jacket.
7. Plan your workouts ahead of time. If you already know when you are going to be working out, you are more likely to stick to it. It’s important to schedule your workouts ahead of time so you don’t end up filling that time with something else. I find it helpful to keep a day planner, where I write down when I will be at work and what I’m going to do before or after work.
If before or after doesn’t work, try doing something at lunch time. If you workout at the right intensity at lunch time, you will feel energized for the remainder of the day and you will be completing your workout when it’s still light out.
8. Try to do workouts at home. There are a number of workouts that you can do at home with little to no equipment if going outside is simply not an option. Got 10 minutes? Go up and down the stairs at your place as many times as you can. Commercial break during your favorite TV Show? Do some pushups, bodyweight squats and crunches. If there is a will, there is a way.
The winter is a difficult time for many and sometimes the holiday season can be challenging to get through. Don’t get me wrong, I love the holiday season but at the same time I understand that it’s busy and stressful for many people. I hope that my tips will help you get through the holiday season and be ready to tackle 2019.
Please share if you find this helpful! 🙂
P.S. You may also like my post on 11 Tips to Prevent Running Injuries.