The typical autumn and winter slump: many outdoor athletes experience it. An autumn depression is even one of the main reasons to visit the doctor during this time of year. So how do you stay motivated to run in autumn and winter?

Coming home after a long workday that started and ended in the dark. It can start to feel heavy. Do you really need to lace up your running shoes to get out there in the cold? Here are our tips to help you keep your motivation up!

1. Shine bright like a diamond

   Let’s start with an important point: safety. One of the reasons many people don’t like going outside during the dark months is the feeling of being unsafe as a vulnerable road user. Being seen and seeing others is essential.
   Invest in reflective clothing and lighting. Make sure that this lighting not only makes you visible but also illuminates the path ahead. A headlamp is ideal because it lights up where you’re looking (and therefore, when crossing, it alerts oncoming traffic as you look left and right). A chest lamp is an alternative, but less functional because it doesn’t move with you.

   
   

2. Winter miles, summer smiles

   It sounds simple and it is: consistent training builds better fitness. Whatever spring goal you set, especially if it’s a half marathon or longer, the best guarantee for success is to keep training steadily now.
   You’re laying the foundation to start your specific preparation (around 10-12 weeks before your goal). A weak foundation leads to a shaky performance. This also makes your goal in, say, late April feel closer. Recognizing the link between what you do today and how you’ll perform on race day can keep you motivated.
   You can train once a week less than during peak training, but keep following your schedule.

   
   

3. Do strength training

   You might be heading out one less time each week during this period – we see this in the app – but you can easily compensate with indoor strength training. Building a resilient body that can handle all those running miles is as essential as running itself. It’s no surprise we offer strength training in the app and will expand it in 2025. Don’t wait until New Year’s resolutions to start building a stronger version of yourself!

   
   

4. Switch things up

   I’ve often written about cross-training, and it can also help during the dark months to keep your exercise hours up.

• Cross-training for running can be done indoors, in the dry and warm.

• Bonus: you can watch your favorite holiday movie while you train!

• Cycling on a trainer or a temporary gym membership can be a good option with the tips & tricks I’ve shared before.

5. Head out together!

   Training with someone can make a huge difference, especially during the dark months. Find a Trenara buddy with the same goal – you can even connect via Troops! Running with two (or more) is not only more fun but also keeps you accountable. A running date often gives you that extra push to get out there. And with good conversation, the time flies by.

   
   

6. Treat yourself

   When something requires extra effort (and you can take that literally, because running in the cold burns more calories), it’s okay to reward yourself. With all the chocolates and treats in stores at this time of year, that might even be easier! But don’t overdo it – soon we’ll also be offering advice on that!
   You could also set a bigger reward for yourself when you stay consistent, like a new running shirt (Trenara, perhaps 🤪) or a massage. Rewards reinforce a sense of satisfaction and make it easier to keep going, even when it’s cold and dark outside.

Conclusion

Running during the dark months can be a challenge, but with these tips, you’ll stay motivated and build gradually towards your spring goal. Make sure you’re visible, build a solid base, do strength training, vary your workouts, find some company, and reward yourself. This way, you’ll get through the winter stronger and enjoy those spring miles even more!