Shake Off the Winter Lazy! Here are 5 Tips to Get Motivated!

If you are like me, you hate running in the winter. It’s even worse in climates where ice and snow have been abundant this winter. I weep for my friends in Chicagoland and the Northeast!! Getting all those clothes on just for a run in the cold seems like such a chore sometimes!!

Winter Running with the Peeps!

I hate the treadmill, but it is a necessary evil when ice and snow abounds! That being said, many of us get lazy in the winter and slack off from training; only to find the early spring races on our schedule quite the challenge.

This year I really doubled down and put the Galveston 70.3 triathlon and the Boston Marathon on my April calendar, followed closely by Ironman Texas in May. Somehow I didn’t anticipate this crazy cold Texas winter! I have been diligent about trying to keep motivated but my training is definitely not stellar.

Now that the weather is improving, it is time to get motivated!! Here are 5 tips to help get you back on track this early spring!

1.     Start fresh! Time to go shopping for some new running kicks! A new pair of shoes is needed to help get you back in the groove. Most of us have been pounding the treadmill in last seasons’ shoes. Start the spring off on the right foot with a new pair of shoes!

2.     Take a long hard look at your training log! If you have been writing in a lot of zeros or minimal mileage, the first thing you need to address is your aerobic base. It’s hard to do tempo runs when you feel like your heart is going to explode! It’s also a recipe for an early season injury if you do too much, too soon, too fast! Start with an easy 3-4 miles at a pace you can talk to your peeps. Do this three times the first week and cross train the other days with swimming or biking. Add no more than 10-20% of either time or distance each day you run. Yes, I know it’s like watching paint dry, but too fast ramp up and you will be sorry! Three to four weeks of base building and you will be much more comfortable and back in the groove! When you get to the point you can run 10 miles easy, the base is built and it’s time to challenge yourself.

3.     After you have built your base, it is time for a challenge. Consider doubling up. A short easy run in the morning and a tempo run or speed session in the afternoon. Interval training is a great speed workout that will help you build more strength and endurance. Careful no tot double up more than twice a week and never the day after your longest run!

4.     Go long! Pick a weekend day and gather your friends for a long, slow run. Longs runs really make you stronger, not only physically but mentally. Increase your long run no more than 2 miles every week until you reach your training goal. The goal of the long run is to build strength and increase blood flow, so these should be slow and walk breaks are encouraged. Enjoy the run and your social time with your running peeps!

5.     The best way to get your running mojo back is to pick a race and put it on the schedule. I recommend picking a short race as well as a goal race. If a marathon is your goal, then a half marathon at least 4 weeks before and even a 10 or 15K, 6-8 weeks before are good choices. For triathletes, jump in a sprint or Olympic distance 2 months before, and a 70.3 a month before, your goal Ironman. These races help keep you tune up your training schedule and also can mentally motivate you towards your goal!

Dr. Crane and Tina B. ready to race again!

Spring is in the air! Let’s get motivated to get off the coach! Get off the treadmill and the trainer and get your running mojo back! I’m excited for the new season and ready to hear about all your experiences this year! Run Happy! Go long!