Finding Motivation to Run in Bad Weather

As much as we may love to run, every runner needs running motivation from time to time.

Especially during the dark, winter months, when the bed is cozy and warm, and motivation to run in the morning is at an all time low.

If this is you, and you are trying to will yourself out the door, let’s see if we can help you find the motivation to run right now.

We both already know you will be happy you did, but isn’t enough in itself if you are looking up how to get motivated to run.

So what can we do to help you continue to enjoy running outside, now that it’s dark in the morning and getting colder?

Or how about in the summer, when you are wondering if it is too hot to run?

Today, we are going to be your best source of motivation to keep running through the bad weather conditions Mother Nature may throw your way, so you can get out there on your run and be proud of yourself. Even if you don’t feel like doing anything, running might be exactly what you DO need.

I live in Maryland, home of the humid summer and polar vortex-infused winter.

As a runner, this means I can face some fairly taxing conditions from time to time.

Unbearable heat and humidity that makes you want to curl up in a ball alongside the road in summer.

In winter, bitter January winds, snow and ice that make a warm fire and cup of cocoa seem like the better option.

But here’s the thing:

I hate, loathe, and despise the treadmill.

I have one in my basement, even, a holdover from when my kids were little and my husband traveled a great deal.

My feet haven’t touched it in years, though.

My hatred runs so deep for that machine that given it were my only option, I’m pretty sure I wouldn’t be a runner.

It would be oh so easy to hop on the treadmill during the dog days of summer and glacially cold temperatures of winter.

But as you can tell, I won’t. I go out no matter what. That means sucking it up in the dark, the cold, the rain, the wind.

Let me let you in on a secret, though:

If you do things right, none of those conditions will ever really seem that bad. It’s a matter of the right clothing and the right attitude.

What is the best source of motivation to keep running on winter mornings?

Let’s see if any of these work for you.

Do you love or hate running on a treadmill?

Some runners think running on a treadmill is easier than running outside, others think the treadmill is much harder.

There is no right or wrong answer, but one thing does matter:

If you are not a fan of the treadmill—or feel even more strongly about it like me—the best way to avoid it and get outside is to set your mind to it.

Up until a few years back, I would still keep it in reserve for the iciest, coldest days of winter.

But then I realized that life is too short to spend doing something I couldn’t enjoy.

So I had two options:

1. Skip workouts or cross train on the days I felt I absolutely needed the treadmill
2. Take a vow to avoid it.

There’s nothing wrong with the former and I will sometimes go with it, but usually, I choose the latter.

Any time I consider bailing on the outdoor option, I remind myself that it’s not worth it to me to be indoors.

I remember that getting outside is about knowing you will be fine once you are out and underway.

It usually doesn’t take much more than that to coax myself out the door.

Reward yourself for exercising

This doesn’t mean with doughnuts, of course, although the occasional food treat has its definite upsides and is encouraged.

Find a way to pat yourself on the back for getting out the door, no matter what the conditions.

In the winter, I keep in mind the warm cup of coffee I will enjoy after I get back in, or think about changing into a cozy pair of sweats and sweatshirt upon my return.

In the summer, it’s the opposite. I’ll think about a big, tall glass of iced tea or coffee, or the cool shower I’ll get to enjoy after my efforts. Or stepping into my air-conditioned home.

All of the above work for me.

It might be something different for you—maybe a new running shirt for every X number of days you run outside in a row.

Once you figure it out, trust me it will help!

Motivation to run in the heat

It’s hot. And humid. And miserable.

Ah, summertime.

Cool drinks on the deck, refreshing dips in the pool…and horrible running conditions.

If you’re an overheater like me, getting out in the summer can be pretty miserable sometimes, especially if you are a masters runner.

But you can manage it.

The first step is to give yourself the grace to cut it short or accept slower intervals if you need to go that route.

Aim not to very often, but if you absolutely can’t bear it out there, an adjustment in the workout won’t harm you.

When the heat first hits in late spring, early summer, remind yourself that the first two weeks will be the worst.

Then you are generally acclimated and your body will be more accepting of the conditions.

Remember this:

As you trudge through the heat and humidity, you are building an amazing machine that is going to feel like a million bucks come fall, especially if you are following a marathon training schedule.

The conditions help you build blood volume, akin to training at altitude, and that goes a long way when temperatures cool.

Motivation to run in the cold

Just as with summer, winter requires some adjusting, especially if you are the type that gets cold easily.

Just the thought of stepping outside into the bitter wind on a sub-20-degree day can send shivers down your spine.

But after a couple of weeks out in it, you learn to manage it, especially if you have our five best tips for finding the motivation to run in the winter.

One great trick is to remind yourself that you need to be cold for the first mile or so in order to be comfortable the remainder of the run.

Also consider the timing of your run—if you can get out when the sun is up, it will make a big difference!

Making running more enjoyable in the summer and winter

Runners love their gear and what better excuse to buy new than to manage adverse conditions?

For winter, start by using this what to wear for winter running guide. It breaks the winter weather down by five degrees (F) at a time, to give you a better idea of what to wear to run.

Once you’ve been at it a few weeks, you’ll know what you need for what conditions.

Some things to get you started:

Stock up on a headlamp, a range of glove options, a balaclava, hats or ear warmers, a good running jacket or shell and of course, a pair of ice traction devices that you can strap onto your shoes.

Now, what about the summer?

This summer running what to wear guide will give you a good starting point, but trust your judgement when it comes to clothing choices, but keep in mind, running safety should still be the priority.

Some summer running items to get you started:

Consider a new hydration pack, a nice pair of sunglasses, a range of singlets and tanks, lightweight shorts and shoes, and finally, hats that offer good ventilation, but some shade from the summer sun.

Knowing a route that often includes sprinklers doesn’t hurt, either.

Motivation to run in the dark

Winter mornings come late, so most of your runs are probably going to be in the dark.

Really not feeling up to it right now will be a common theme through most of your winter runs.

In the summer, the dark affords a break from the sun’s heat, so getting out early is a wise choice. While the dark may not thrill you, getting comfortable with it is key.

Not sure where to start?

Invest in a good headlamp and reflective gear.

Find a partner to meet you to offer not just companionship, but added safety for runners.

Find routes that allow you to stay visible to traffic and yet aren’t isolated.

One more benefit of running in the dark?

You get to take pleasure in the moon and stars above while out there, and maybe even the sunrise if you get to catch it.

If you were indoors, you’d miss all that natural beauty.

How to run in the wet, wind, snow, and sleet

No matter where you live, sooner or later you will likely have to face precipitation or wind on a run, which will slow you down, and make it less enjoyable.

Make sure your clothing is right for the day is key to avoiding hypothermia and staying safe.

A hat with a visor is perfect for keeping your face dry and vision clear.

A vest is a perfect addition for windy conditions, keeping it from cutting through while allowing you to stay at a comfortable temperature without overheating.

And just like with the cold, remember that you will be uncomfortable for about 10 minutes or so and after that, it will be smooth sailing.

With the right attitude, you might even find that you enjoy splashing through puddles and getting a little wet.

Remember the benefits of running outside

Although there are three situations treadmill running is probably the better option, there are always some advantages to going outside.

Sure, you can adjust the incline on a treadmill to mimic hills, but nothing beats the real thing.

You are going to get a variety of terrain, turns and surfaces when you run outside.

Plus, you cannot control the conditions, be it hot, cold, wet or snowy, on race day.

If you are training for Boston Marathon, the weather is often unpredictable, and although you can prepare for the downhills of Boston on a treadmill, running outside gives your body time to practice ups and downs as they are, in nature.

Learn to embrace these conditions in training and come race day, your mind and your body will be prepared for anything.

It might be tough to get out the door in adverse conditions, but the payoff makes it worth your while.

The benefits of running outdoors

In addition to prepping you for any race-day conditions, getting outdoors is good for your health.

In the warmer months, you’re getting valuable doses of vitamin D from even just 10 minutes of Sunday exposure, which can help your running performance.

In addition, numerous studies point to the mind-body benefits of being outside and in nature.

Don’t miss out on what the outdoors can do for your overall health.

Running outside is good for you

Perhaps not the most important of reasons to go outside in anything, but if you make it through a cold, dark, wet run, you will be proud of yourself.

You are stronger than the elements and that can feel pretty good.

With the light fading and winter right around the corner, now is the time to prep for those outdoor runs.

Implement these strategies and mother nature will have nothing on you.