Training through the winter requires greater mental resilience and your body works harder in adverse conditions, but there are many benefits to being out in the cold.

Your heart is pumping harder which means cardiovascular health gets a boost, and so does your immune system, making you more likely to fight off winter colds. Exposure to the cold also activates increased calorie-burning brown fat and being outdoors means absorbing much-needed vitamin D.

But let’s be real, none of that helps with getting out of bed on those cold mornings, so here are eight tips to nail your training targets.

1) Set micro goals

If you’ve signed up for the Bath Half, you already have a big goal to aim for – Event Day. However, setting micro goals throughout your training can help you stay motivated. 

It can be something practical like getting your gait analysed at a running shop or a new discipline like Yin Yoga to help release your muscles and avoid the dreaded shin splints. 

2) Wear the right shoes 

This is true all year round, but during the colder months you want something to keep your feet warm and dry if you will be running regularly in heavy rain or snow.

Look out for water resistant uppers and Goretex to help keep you dry. Mesh isn’t your friend. Consider a toggle vs laces if you will be wearing gloves regularly too.

If you’re resigned to the fact that your feet are going to get soaked, merino wool running socks can help keep your feet warm even when wet.

3) Fancy a free weekly 5K?

parkrun is a free community event where you can walk, jog or run a 5K. All you have to do is register to receive your scannable barcode to take part, and that’s one less run you have to think about. 

The start time depends on the location. Find your closest one on the parkrun event finder.

4) Keep spare kit on you 

Your core body temperature plummets as soon as you finish running even though you feel like a hot sweaty mess. You should also try to set off running into the wind so you finish with it at your back, that way you won’t get an ice-cold blast when you are sweating.

If you can’t shower, change into a fresh set of clothes as soon as possible. Ditching that damp kit stops chaffing and crucially keeps bacteria at bay.

5) Find your tribe 

There’s no better motivation than accountability. If you’ve signed up for a group run, you are more likely to head out.

If you are new to running, joining a group might seem intimidating, but it’ll be one of the best things you’ll do. There is a group for everyone.

What’s better? You don’t have to worry about planning a route and running as part of a pack is safer after dark. If you want to improve your technique, most groups have track sessions too. 

A good starting point is searching on RunTogether or England Athletics for ones in your area. There are plenty on Instagram and TikTok too.

You make new friends, ones who are probably training for the same distance, if not, event as you. Some groups combine it with a social element such has having a drink after, inviting guest runners along or watching short films.

6) Invest in some LEDs

Fluorescent, high visibility clothing will make you visible at twilight, but not in the dark. So if you’re running after sunset, seek out kit with reflective panels, as these bounce the light from oncoming vehicles.

Lights aren’t just for bikes, either. If you don’t want to shell out on dedicated night running kit, you can invest in LED accessories like a running vest, chest lights or snap-on arm bands. A head torch can help you see where you’re going too.

7) Mix it up

Sure, a routine is great for consistency, but it can mean you target the same muscles and occasionally hit a frustrating plateau. Switching up your training can target those underused muscles and give you something new to try.

If you’re lucky enough to have a gym membership, there are plenty of classes like strength training to complement your training, help build those muscles, and prevent injury.

8) Find a 10K to aim for

You see that 10K in your training plan? Why not celebrate achieving that by doing it at an event.

If you’re lucky enough to have the budget, you could have a look on Let’s Do This to find one close to home.

Check out Maverick Race if you’re interested in giving trail running a go.