I don’t like winter. I don’t particularly like running in the dark, or in the cold, but needs must when you’re training for a big event. I might have forgotten that in the last couple of weeks…
I confess… before today, I hadn’t run for 11 days. 11 whole days. My last run for myself was two Saturdays ago – a good long 15 miler. I’d spent two weeks on a new training plan and it was all going so well, until the snow and ice came last week.
I’ve noticed the difference too… today I ran 10k in 57 minutes – comfortable but hard in bits. My heart rate was 157 on average.
Winter brings so many excuses to the forefront as to why I don’t want to run, but I’ll get back on track with it this week and next.
The cold, snow and ice lasted well into Sunday so I decided I’d be better off not running long, or running at all. (Did a 45 min spin session instead). Strength on Monday, then Tuesday was warmer and I could have run, but didn’t.
I don’t have the motivation to run in the evening unless I’m coaching or running with someone else. It usually keeps me awake, and it’s not the best. The answer is to run in the morning – before work. Get up early and out the door before the day starts.
I’ve been doing this for a while – finding little ways to trick myself into getting up and out for a run first thing.
Here, in no particular order, are my ways to get running in the morning:
1️⃣ Decide on a weekly activity plan the Sunday before the start of your week – decide when your run days will be, and commit to them. (Publish it somewhere if you want a record if it, or for others to see it to motivate you to do it.)
2️⃣ Have an overall goal and training plan, so that your runs will add up to you achieving something great (ie train for a marathon in 12-16 weeks, or 50-100 miles a month).
3️⃣ Check the weather the night before and decide what you’re going to wear.
4️⃣ Leave all your gear out, ready to go, in a spare room or somewhere where you won’t disturb the rest of the house. Dress for the weather and make sure you have everything you need (cap, buff, jacket etc).
5️⃣ Lay out all of your gadgets etc you’ll need – garmin, HRM, iPod, earphones, keys, so they’re handy (and all charged!)
6️⃣ Decide how far you’ll run and decide on a route (look in http://www.walkjogrun.co.uk).
7️⃣ Post the route on social media to tell everyone you’re going to do the run.
8️⃣ Get an early night and a good sleep. (If you want 8 hours sleep and you’re getting up to run at 6, go to bed at 9-930pm, asleep by 10).
9️⃣ Lay out anything you want to eat or drink before the run (especially if it’s a long run) so it’s handy and you don’t forget it or make noise getting it.
🔟 Arrange to run with someone else – this one hardly ever fails, you won’t want to let them down.
1️⃣1️⃣ Set an alarm or two, giving you enough time to get up, get ready and go out running at the time you planned.
1️⃣2️⃣ When the alarm goes off, count from 1 to 5 and by the time you get to 5, be standing up and going out of the room.
1️⃣3️⃣ Make an appointment with yourself (or someone else), and be out the door to run at that time.
And if all of that fails, run at lunchtime, or after work. Make time for it – it’s well worth it. !
Next week I think I’ll move my run days to Monday, Thursday (or Wed) and Saturday, and my strength days to be Tuesdays and Fridays. See if I can get a run in at the start of the week to set me up well.
How do you motivate yourself to get up and out for your runs?