I get it. The change of season from fall to winter is so much harder than spring to summer. The skies are getting darker and the temperature is plummeting. It becomes harder and harder to roll out of bed. Fortunately, this is where the tough stuff grows.
There is no better season to work on your mental endurance than the winter season. Choosing to run when all the elements scream at you not to and being consistent when the weather outside is anything but. The reality is you will be in better condition for spring, both mentally and physically, if you keep on keeping on through the winter season.
But how do you overcome those unmotivating mornings?
I have personally lived in both Saskatchewan, where the winters are harsh and the wind chill is frightful, and Southern Alberta where the sound of the wind howling outside your window could make you run for cover underneath your covers. By no means is it always enjoyable to get up and get out, but as runners we know every run builds character, especially the ones in challenging conditions.
Here are six tips to help you roll out of bed and right into that run:
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1. Check the weather. Half the battle getting out of bed is knowing what conditions you will be running in the next day. Give yourself some peace of mind, or time to process, what kind of elements you will have to run in. Little things like knowing the wind speed and wind chill can help you better prepare for the morning. Before you set your alarm for the night do a weather check. Also, make sure to double check the weather as soon as you wake up, as things could have changed for the night.
2. Prep your winter layers. One of the most time-consuming things about winter running is getting dressed. Lay your layers the night before in the spot you plan on getting changed. Rummaging through your drawers in the dark is counter productive. Waking up another human being could be the perfect way NOT to start your day!
Consider layering for winter running. It is always better to overdress and be able to modify your wardrobe on the go, then it is to be cold and without the proper attire to get you through your run. Being able to vent your head, neck and hands is the key to cooling down. Consider a buff, hat, sweating wicking base layer, second pair of light weight pants to pull over a base layer or winter running shorts to layer over tights, fleece underwear and zippered top layers/jacket to name a few. It is also important to have your safety gear ready to go: a headlamp, ice grips, reflective light vest, etc.
3. Know your workout. Check your running plan/group run and know your scheduled workout for the morning. This can tie directly into the weather. If the temperature has warmed up it could mean the snow is melting and foot conditions are slippery. If it has snowed significantly it could make for a difficult interval workout. Snowy conditions are better for easy effort runs and even bringing the dog along with you. If you plan on running intervals, a relatively dry/beat down snow path or a flat piece of ground should be planned out. Re-arrange your game plan to fit your scheduled run. Consider the track or the treadmill if the weather is extremely questionable to prevent injuries from occurring.
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4. Hydrate. With sub-zero temperatures it makes it difficult to carry water without having it freeze on your winter runs. Wake up and drink a glass of water. Be sure to drink the whole glass before you leave. As soon as you return from your run drink a second full glass of water. Although it is cold outside it is still vital to stay hydrated. You will mostly likely not “feel” thirsty, but it doesn’t mean you aren’t.
5. Play a game with yourself! How quickly can I get dressed and be out the door? Fifteen, twenty or thirty-minutes tops is your goal. Set a hard and fast deadline to be outside and hitting the start button on your watch. Aim to be lacing up your shoes five minutes prior to this time in case you forgot something.
6. Set the coffee pot. Sometimes we just need something to look forward to when we get back from that frosty run. Try and set the coffee pot the night before or as part of your morning routine. Change out of your sweaty attire and warm up from the inside out!
Winter is long, but your list of excuses doesn’t have to be. Use these six tips to go from snooze to cruise this winter!
Chantelle Erickson
Chantelle is a Personal Peak Coach, who offers Premium Coaching, Personal Coaching and CRS
To learn more about Chantelle, click here