Winter Running Made Easy

The runners who arrive at spring races in great shape are often the ones who stayed consistent through winter, says Head Coach Ben Lucas. Here's how to do it.

Winter running isn't about motivation, it's about routine. Head Coach Ben Lucas shares his simple strategies for staying consistent through the colder months.

Winter is one of my favourite times of year to run. There are cooler temperatures, less humidity and beautifully crisp mornings around Sydney Harbour.

Physiologically, most runners actually perform better in cooler conditions. The challenge isn't the weather; it’s motivation. When the alarm goes off at 5am and it's cold and dark outside, suddenly the doona feels like a better option than marathon training. This is where routine becomes important.

Creating a winter routine

The hardest part is often the first five minutes. After that, you're usually glad you went. Here’s how to make sure you get out of bed:

·       Don't negotiate with yourself

·       Lay your gear out the night before

·       Set the alarm, and don’t press snooze

·       Get moving as soon as you can

·       Dress for the second kilometre, not the first.

You'll feel when you’re just cold standing around but once you’re moving you’ll warm up quickly. A light layer, gloves if needed, and you're good to go. If you're heading out before sunrise, spend a few minutes warming up indoors before you start running to help prepare your muscles for the colder conditions.

Winter is also a great time to focus on consistency. You don't need to chase PBs every week, you just need to keep showing up. The runners who train well through winter often arrive at spring races fit, healthy and confident. Not because they did anything extraordinary. They simply kept turning up.

Want more expert training advice? Find the best running content here.