COACH’S CORNER WITH ISOBEL ROSS – STAYING MOTIVATED TO TRAIN ALL THROUGH WINTER

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STAYING MOTIVATED TO TRAIN ALL THROUGH WINTER

Training through winter can be difficult; dark mornings/evenings, cold, rain and waning motivation. What’s a runner to do, especially when they have a race coming up in spring or summer? Although that may seem like a long time away, as we all know time flies and it will be here before you know it. And then, you will be rueing those days you stayed in your warm bed and didn’t hit the road and get the mileage and sessions in.

Here are some tips to help you overcome the hurdles brought on by the winter months:

• Have a training plan. Although you may have a plan that you have borrowed from a friend or cobbled together from the internet and books, I would highly recommend you get a certified coach who creates research and science-based programs. When you are paying someone for their expertise you are more likely to follow through and complete the work. There is also the added accountability that goes with having a coach. A properly trained coach will ensure that every run has a purpose. The purpose may be an easy run to let the legs and body recover, or a quality session that is targeted at a certain physiological outcome or a long run that involves a progressed length/elevation. You will know ahead of time what you are doing and why you are doing it, which will make sticking to your plan that much easier.
• Go through your goals. Why are you doing this? How important is it to you? Establish your ‘why’. Remind yourself before every run why this race is important to you and why you need to stick to your training plan. Revisit the purpose of the run from your training plan and understand how this particular run is helping you on the path to success at your race (whatever success means to you). Do not just rely on will power to get you out the door as there is always so many things vying for your attention, energy and time. ‘Why power’ is much stronger and longer-lasting than ‘will power’.
  
• Schedule the time in your calendar for your run just like you would schedule a meeting for work. Make time for it to make it happen. It is not selfish to make your needs a priority. Just as the airline tells you to put the mask on yourself before others as then you are better equipped to help them, so to with life. Self-sacrifice is not the path to a wonderful and fulfilling life. You have this one precious life, and it is here to be lived fully; if running is part of that for you, make time for it. You will then be less resentful of others when they require your time, you will have more energy for others and thus be a better person overall. I’m not saying dedicate your life 100% to running, and to hell with everyone else. But it’s not too much to ask to have 60-90 minutes to yourself on a weekday. If you look after yourself, you will have more energy and attention focus to share with those around you.
  
• Have all your clothes for running ready. If you run in the morning have your clothes laid out either on the floor next to your bed where you basically roll into them, or if you need to be sure not wake someone else, have them in the bathroom ready to go. If you run after work, same deal. Have your clothes laid out right where you walk in the door so there is no way you can miss them. Or have them in a bag in your car to stop for a run on the way home.
  
• Have layers. Layering is warmer than one thick top. Layers help as you warm up and cool down. Getting hot and sweaty in one layer will just lead to coldness further into the run.
  
• If it’s raining, have a proper waterproof rain jacket and a cap to keep the rain out of your face. Small things, but all add up to comfort that don’t add to your ‘mental chafe’ as I like to call it; those things that are only small, but are annoying and chafe away at your mental strength until suddenly you are depleted.
  
• Whether you run before or after work have a reliable headtorch. The days are short, be ready for it! Make sure it is charged and ready to go! No surprises that will delay you getting out the door!
  
• Organise to run with a friend to keep you committed. If you can’t run with a friend, have an accountability buddy. You both text each other when you are starting your runs, and again when you have finished. Don’t forget to congratulate each other on getting it done!
  
• Know that when the weather is horrible and uninviting that race day indeed may dawn the same. It is important to train yourself mentally and physically to deal with crappy weather. What chafes in the rain? Is your rain jacket properly waterproof? Is a peak or a cap better to keep rain off you? Does your headtorch light the way well in the rain? Does your long sleeve top keep the cold out? What are your socks or runners like when they get wet? Does my headtorch band lose it’s elasticity in the wet? How do you deal mentally when the you’re wet and cold? So many potential lessons to be learnt here! The greatest gifts come wrapped in sandpaper!
  
• Training in the dark of winter is an excellent way to train for long races where you might need to go through the night. It also means therefore that you don’t have to stay out all night to get that night training in! Some things to think about here are; how long does your headtorch last? Does it light the way properly so you can run well? Does the headtorch give you a headache? Is your depth perception different in the dark? How do your eyes adjust to the changes in light?  So there you have it, follow these tips and training all through winter should be a breeze! Well at least, more doable! Have fun!

I would love to hear how you get on with some of these ideas. Email me isobel@peakendurancecoaching.com.au to let me know!