1. Harness your WHY

There’s no doubt that you’ve heard me carry on time and time again about finding your WHY. But there’s merit behind my madness I promise! Your WHY, because it’s personal to you, is always going to have the best chance of spurring you on and remind you of why you want to run.

So with that goal in mind, each time I think twice or hesitate to get out of bed and go, I remind myself of why I want to go for the run. I also know that without putting in the work and making the decision to move, I won’t finish the program and achieve my goal or do something that helps me to look after my mental health.

2. Warm up inside

This is a super simple and easy way to get your mindset and body ready to make the move outside and start your run. There are a few reasons why I like to warm up inside:

• It makes stepping outside to the temperature drop much less severe as my body is already slightly warm;
• I don’t have to wear as many layers to keep warm when I start my run, as my body has already started to work and generate heat; and
• It’s less time outside in the cold!

3. Layer up

Wearing the right clothing when running is going to make the run SO much more bearable! The amount of layers you wear will of course depend on how cold it is. I always run in the morning and in Melbourne, a cold morning can be anywhere from 0 to 10 degrees celsius. They say once you start running, it’ll feel around 10 degrees warmer while you’re moving, so I always keep that in the back of my mind when choosing what to wear.

My usual winter running outfit is a pair of long tights and a light weight long sleeve running top (I love the ones with thumbholes, like this one from New Balance!) on top of my sports bra and if it’s windy or raining I’ll pop on a waterproof and windproof jacket. If I haven’t warmed up inside, I might even pop a jumper on which once I warm up, I’ll remove and tie around my waist. 

If you’re someone who gets super cold, you could also try wearing gloves and a head band that covers your ears.

4. Be smart with when and where you run

It can be really difficult to run with limited daylight hours, and it’s so much harder if it’s absolutely pouring down with rain, plus you risk slipping! So here are some things to consider instead so that you can get your run in:

• Run on a treadmill. Yes it’s nowhere near as scenic, but it allows you to get moving when it’s dark and or raining. Whenever I’m running on a treadmill I’ll opt for a shorter run and save my longer runs for when the rain has stopped! If you’re looking for guidance and motivation, head to our Treadmill Masterclasses in the Kic app!
• Change where you run. If you’re lucky to have a well lit park or running track near by, make the most of it! It might not be as nice as a beach run, but it’ll ensure you can see where you’re going and keep you a little safer.
• Run during the day. If you’re fortunate to work from home or have a spare moment on the weekend, I’d recommend adjusting your run time if you can. Doing this means you might see some sun and it won’t be anywhere near as cold!
• Join a run club! Running with others can be such a great way to find some motivation and you’ll be surrounded by amazing people whilst you run. Check out our KICRUN Clubs here. 
• If running at night, wear bright, reflective colours. If you feel confident and safe to do an evening run, wearing brighter colours is a great way to stand out to cyclists and cars which may be around. This jacket is a fave of Steph’s when she runs as it’s bright, but also is great for when it might be a bit wet or windy!

5. Remember you'll warm up as you go

This is such a simple thing, but honestly if you’re running outside, after about 2 to 5 minutes, you’ll be feeling so much more comfortable in the cold air. You’ve just got to push through initially! You can do it.