It can be hard to motivate yourself to get outside and train for a physical challenge when you look out of the window and see grey skies and frost… but you know it has to be done. So how can you make that easier for yourself?!
One of our fantastic London Marathon 2024 runners, Richard Deane, shares his 5 top tips to keep up motivation to train in the winter.
1. Make sure you have a reward ready for when you finish your training session – It’s a big challenge just deciding to go out when it’s cold and gloomy outside, so have something to look forward to at the end of it. Treat yourself to a nice meal, a Coke Zero, that one thing you’ve been craving for months, it can be anything! This should help you keep going and make the decision of going out well worth it… and you’ll find that once you get out there you’ll be absolutely fine.
2. Dress as if it’s warmer than it actually is (trust me on this one). When you’re outside and moving your body temperature will rise. You want to be warm without sweating too much. Try wind breaking, moisture wicking fabrics like merino wool.3. That said, don’t forget your hat and gloves, which are key for regulating your body temperature. Running gloves are specifically designed to keep runners’ hands dry and warm, so make sure you’re using ones that are fit for purpose!
4. Outsmart the elements (especially the wind) – A good idea is to start by running into the wind and end with it behind you, as the last thing you want is to have the hardest segment at the end of your run.
5. Warm up before you head out. This might seem like it’s straightforward, but this can improve the results of your run, alongside significantly reducing the chance of injury during and after. Warm ups should always be dynamic movements and stretches, so think about half squats, kick throughs, calf raises, knee drives etc.
If you’re looking to get into running but don’t know where to start, or have signed up to the marathon and need a plan to extend your runs, Richard can also create a bespoke running plan for you, in exchange for a donation to his marathon fundraising. Contact him here: [email protected].
Whether you’re running the London Marathon for Global’s Make Some Noise, or taking on a different challenge to raise money, thank you for your support. You’re helping us to change lives across the UK.
There’s still time to apply for a marathon place here.