As the days shorten, maintaining your training routine during winter can become challenging. With a few months of colder, darker conditions ahead, here are some tips to keep you going strong through the season.

Tip 1: The 5-Minute Rule
Starting your workout is often the hardest part when it’s cold or wet outside, even if you’re training indoors. When motivation is low, tell yourself you only need to commit to five minutes. If, after five minutes, you still want to stop, go ahead. But nine times out of ten, you’ll find yourself continuing because getting started was the toughest part.

Tip 2: Dress for the Conditions
I recently spoke with a client who wasn’t sure what to wear for winter training. A good winter running jacket is essential. Mine has lasted over eight years, and with just a long-sleeve shirt underneath, I’m typically plenty warm, even in cold Pacific Northwest snow. Essentials include a running beanie, gloves, leggings or joggers, and a light. For extra storage, I recommend the Nathan Zipster Light Running Belt, it holds my phone, gloves, and beanie easily. On the bike, a jersey pocket works great for layering pieces.

Tip 3: Embrace Indoor Training
Indoor workouts are perfect for winter. Treadmills and indoor bike trainers allow for focused, targeted training, whether it’s for speed, endurance, or hill work. Grab your favorite playlist, lock in, and focus. You can even shorten these sessions to 30-60 minutes, as indoor workouts often allow for higher intensity and more controlled effort.

Tip 4: Celebrate Every Win
Keeping a training base through winter takes determination, and that commitment deserves celebration. After each session, give yourself credit, especially when it’s been tough. Recognize your progress, even if it feels small. Looking back at your accomplishments is just as important as looking forward to your goals.

Tip 5: Set a Spring Goal
Consider signing up for an early spring race. Most Spring events are already 20-25 weeks away, which will help keep you motivated throughout winter and give you something specific to train for.

Tip 6: Be Grateful You Can Do This
We’ve all had those moments of dread before a workout. But remember that many people would love to have the ability to train. Being able to exercise, get stronger, and improve your health is a privilege. Appreciate that you have a body capable of moving, growing, and getting fitter.

Tip 7: Know Your Why
For me, my “why” is my health. After being diagnosed with Crohn’s disease, staying active and healthy has always been my motivation. Races keep me focused, but my health keeps me grounded. Think about your reason for training, whether it’s improving your health, setting a positive example for your kids, or aiming for a new race distance. Dig deep and connect with your purpose, and let it push you forward through the winter.

Tip 8: Prepare the Night Before
Set yourself up for success by laying out your workout gear and preparing a nutritious breakfast the night before. Having everything ready helps you mentally and physically prepare for the day’s workout, whether it’s a session in the cold or a hard indoor workout.

Tip 9: Plan Your Week in Advance
All my athletes follow a training plan that we create together in two-week increments, adaptable to fit their current phase and life schedule. Take a look at your week and plan accordingly. Schedule your workouts like work meetings, make them a non-negotiable time set aside just for you.

Tip 10: Think About Your Future Self
Last week, one of my athletes with a big race in 24 weeks asked me when he should start training? My response: “You can start now and build a strong foundation, or you can wait and race to train for the race.” Picture yourself in the future, having consistently trained through the winter. Short-term, you know how great you feel when your heart’s pumping, legs are turning, and endorphins are flowing. And come spring, you’ll be happy you didn’t let your fitness base slide and even put in the work to make substantial improvements to your fitness over the winter.

Now, think years ahead. Imagine where you’ll be if you keep up this commitment. Picture a stronger, healthier, more confident and happier version of yourself. A person ready for whatever comes your way. Whether it’s running marathons, being active with your kids, or simply enjoying life as a healthy version of yourslelf.