How to Train When It’s Cold, Dark, and You’re Just Not Feeling It
You’re Not Alone
When the alarm goes off and the air outside your blanket is icy, it’s completely normal to want to skip your training. Winter saps energy, dark mornings feel uninviting, and even the most committed athletes can struggle with consistency. If you’re finding it hard to train right now—you’re not alone. I personally have skipped many a session over my athletic journey because I could not make myself get out of bed in winter.
The good news? You don’t have to rely on willpower alone. Here’s how to keep your training going—even when you don’t feel like it.
Warm Up the 'Why'
Start by revisiting your 'why.' Is there a race you signed up for? A goal you’re chasing? A lifestyle you're trying to build? Write it down. Keep it somewhere visible. When motivation dips, remembering your purpose helps re-light the fire. This internal driver is what carries you through the tougher months.
Set Up Your Environment for Success
Make training easier to start. Lay your clothes out the night before, set your gear by the door, prep your water bottle. Invest in gear that makes cold weather training more bearable—think gloves, thermal tops, and headlamps. And don’t be afraid to take your training indoors with a treadmill, bike trainer, or gym session.
I personally also liked to have the heater turn on around 2am to warm the room up before my 4am alarm. This helped reduce the sudden chill exposure and I was more likely to get out of bed when this happened.
Find Accountability and Flexibility
Having someone else to check in with—your coach, a training buddy, or your athlete community—can be a game-changer. Knowing someone’s expecting you adds a layer of motivation. And remember, your training doesn’t have to be rigid. One of the benefits of personalised coaching is that your plan flexes around your life and energy levels.
Adjust Your Expectations, Not Your Goals
Training through winter doesn’t mean you’ll feel your best every day. And that’s okay. Instead of skipping sessions altogether, shorten them. Go easier. Just showing up builds the habit—and habits carry you through when motivation is low. Don’t chase perfection. Aim for progress.
Shift to 'Mood-Following' Training if Needed
On the hardest days, let your mood guide your movement. Not feeling up for a long run? Swap it for a 20-minute easy jog or strength circuit. You’re still building consistency, and strength work can be an excellent winter training focus—especially when motivation for long outdoor sessions is lacking.
Bonus: Rewards, Rituals, and Hacks
Add some warmth to your cold-day routine. Brew a hot coffee to sip post-workout. Have a favourite playlist ready to go. These little rituals signal your brain that something enjoyable is coming, helping form positive associations with training.
Conclusion: You’re Building More Than Fitness
Training in winter isn’t just about logging miles or ticking boxes. It’s about showing up when it’s hard and proving to yourself that you can. The resilience you build now will pay off when race season rolls around. And if you need support to keep going, my coaching options are here to help—whether you’re after structure, flexibility, or a bit of both.