Winter Running Isn’t About Motivation. It’s About Rituals.

Jenna
Jul 5
3 min read

Let’s be honest: no one really feels like running when it’s pitch black, your doona’s winning the tug-of-war, and the dog has claimed your left foot as a pillow.

But winter running? It’s not about being motivated. It’s about having a system that gently (or not so gently) nudges you out the door, even when your brain says: no thanks, I’ll pass.

Here’s how I keep me and my clients running through winter.. with rituals, accountability, and the kind of stubbornness only runners understand.

Motivation is a Mood. Rituals are a Habit.

Motivation comes and goes — usually gone before sunrise. But rituals? They anchor you.

For me, it starts the night before. I lay out my clothes, prep the pre-run snack (yes, including a treat if I need extra coaxing), and mentally rehearse the route like it’s race day.

That way, when the alarm goes off and I’m half-asleep with one sock on, the decision’s already been made. No mental ping-pong. Just action.

🌀 Try this:

Create a ‘pre-run script.’ Clothes. Playlist. Headlamp. Warm drink waiting for you post-run. Keep it the same. Boring? Maybe. Effective? Absolutely.

The Accountability Loop: Why Someone Has to Notice

There’s something quietly powerful about someone knowing you were meant to run today.

It could be your coach (👋), your run buddy, or your accountability group. When you know someone’s going to ask how your run went, it adds just enough gentle pressure to keep you moving.

Not to guilt you — but to see you. And sometimes, being seen is all we need.

🌀 Try this:

Post your run intention in your stories the night before. Tag a friend. Send a message to your coach. Give the run a name like it’s a movie: “Operation Frosty Feet – 6:30am Edition.”

Personal Weather Forecasting (aka Romanticising the Run)

Look, the BOM app might say 3°C, but if you know you’ll catch the golden light just as it breaks over the trees — that’s your real forecast.

I teach my runners to hunt for beauty, not just pace. Fog in the paddocks, frost on the grass, breath hanging in the air — these are the tiny gifts winter gives back.

🌀 Try this:

Run the same route every week and capture one photo from it. Watch how it changes with the season. Bonus: it gives you something to look for mid-run, instead of counting down the kms.

Cue, Routine, Reward – The OG Habit Framework

Borrowed from James Clear’s ‘Atomic Habits’ — this one works like magic when the weather’s grim.

Cue: Your alarm, your laid-out gear, your favourite winter playlist.

Routine: You run. No drama. Just go.

Reward: Warm drink. Shower. Story post. The smug feeling of doing something 90% of the population avoided this morning.

🌀 Try this:

Pick a reward that feels good now, not in 12 weeks. That warm chai latte, the electric blanket on high, or simply texting your coach “DONE ✅” — all count.

Let Willpower Work in the Micro-Moments

I don’t ask myself “Can I run today?” I ask “Can I put my socks on?” Then “Can I stand outside for 10 seconds?” It’s a ladder, and I climb it one rung at a time.

Sometimes, willpower doesn’t show up until you’re halfway through the warm-up. And that’s okay.

🌀 Try this:

Make your warm-up the only goal. If after 5 minutes you're still hating it, you can stop. (Spoiler: You probably won’t.)

Group Energy > Self Doubt

Running alone is peaceful. Running in a group in winter? That’s momentum.

Knowing someone else is braving the elements with you turns an icy morning into a shared mission. That’s why our Colac Thursday runs feel so magical — it’s not just the movement, it’s the togetherness.

🌀 Try this:

If you're local, jump into one of our sessions. If not, invite a friend to do a virtual check-in. Even a “Let’s both run before 8am and debrief after” works wonders.