Winter run blues? Here's how to beat them!

How to stay motivated even in the winter

Let’s face it, training in the cold, wet, and windy weather brings its own set of challenges. Add shorter days into the mix, and staying motivated in winter can feel like an uphill battle. But the good news? There are tools you can use to stay focused and get out there, no matter what the weather’s doing. Let’s dive in.

Make it easier on yourself

Decisions can be draining, especially when motivation is low. One of the best things you can do is actively reduce decision-making and create a routine that makes getting out the door feel super easy.

First, have a plan, ahem, a Femmi focus, that clearly lays out what you're doing each day, whether it’s a run or a rest. Without a plan, it’s easy to wake up, see the rain falling, and feel unsure... so you hit snooze and skip training altogether. But when your plan is already set? You’ve removed the mental burden and are way more likely to get it done, no matter the weather.

Next, cut down on decisions for the next day by prepping the night before. Take 10 minutes in the afternoon or evening to set yourself up for success:

• Check the weather and lay out your outfit
• Charge your headphones and watch
• Get your pre-run fuel sorted
• Put your shoes by the door

These small actions add up. When you wake up still half-asleep, everything is already in place. You’ve taken nearly 100% of the load off, now it’s autopilot mode. Before you know it, you’re fuelled, dressed, laced up, and ready to annihilate your run without the mental doubt creeping in.

Plan around the weather

In addition to reducing decisions, plan your week with the weather in mind. If bad weather makes it harder for you to get out, that’s totally normal, acknowledge it and plan accordingly. Look ahead at both your training schedule and the forecast. Personally, I HATE (and I know I’m not alone here) gale-force winds. If you love them, you're a legend, mad respect. But for the 99% of us who don’t, it makes sense to adapt so you still get your training done.

For example, if I have a key speed session on Tuesday and there’s a storm brewing, I might plan to head to the gym and run on a treadmill, or shift the timing to when the wind is calmer. Often, early mornings are less windy because the land and air have cooled overnight, creating more stable conditions. Use that to your advantage.If the weather looks really bad on your normal speed run day you can always switch your runs around. In Femmi you can reschedule your runs through the reschedule feature in your focus tab, just always make sure you have an easy day between your speed, steady or long run!

So, plan your week with intention. Make choices that set you up for success, not excuses.

Know your why and keep it visible

Knowing why you run, the deeper purpose behind your actions is essential for long-term motivation. Whether it's your mental health, physical well-being, a race goal, or simply being part of a community, anchor yourself to that "why" when your motivation starts to fade.

It can be helpful to write your goals down and keep them visible. When thoughts like “I should just stay in bed” or “I’ll do it later” creep in, you can look at your “why” whether it’s on a post-it on the wall or a note in your journal and use it as fuel to get moving.

Yes, motivation can dip in colder seasons, but that doesn’t mean you have to give in to it. The more often you show up when you don’t feel like it, the more resilience and discipline you build. And those qualities are powerful tools in your running journey. It won’t always be easy, but the day you hit your goal or conquer something tough, it will feel all the more rewarding.