I was chatting with some of the Tuscany Run Retreat ladies the other night about how hard it can feel to stay motivated when the weather turns cold, the days get shorter, and the cosy sofa starts calling your name.
Trust me, even after years of running, I still have those “ugh, it’s too cold” mornings too! But there are simple ways to make winter running feel not just doable, but actually enjoyable.
Here’s how to stay motivated running in the cold (and even the dark nights).
1. Get the right gear — especially a good torch
If you’re running in the dark, invest in a comfortable chest torch – my absolute favourite. It’s secure, doesn’t bounce, and lights up the path without blinding you or anyone else. You’ll feel much more confident (and safer) knowing you can see and be seen.
Add in your favourite running top or a cosy headband, and you’re already halfway to convincing yourself to get out the door. Comfort = motivation.
2. Don’t overdress
This is one of the biggest mistakes runners make in winter. You head out layered up, get 10 minutes into your run, and suddenly feel like a mobile sauna.
Remember this rule: you should feel slightly cold for the first 10 minutes.
Once your body warms up, you’ll hit that perfect temperature — not too hot, not too cold. Try it; you’ll notice the difference immediately.
3. Set yourself up before your brain has time to argue
We all know that half-asleep voice in the morning saying, “just stay in bed…”
Ignore it.
Set your alarm, and when it goes off – don’t think, just do.
Sometimes, I even ask my partner to kick me out of bed (in the most loving way, of course 😜).
The less time you spend deciding, the easier it is to go.
4. Make it social
Running with a friend is the best motivation. Knowing someone’s waiting for you makes it almost impossible to back out — and running side by side (or even virtually together) makes the miles fly by.
You can both share your routes on Strava, text each other before heading out, or agree to hit “start” at the same time. It’s accountability and connection — two powerful motivators.
5. Create a “feel-good” ritual
Sometimes it’s the little things that keep you going.
Pop in your favourite playlist or podcast, plan a warm drink or comfort breakfast waiting for you after your run, or just enjoy that “I did it” feeling as you step back inside.
Your reward doesn’t have to be big – just something that makes you smile and reinforces the habit.
6. Prioritise safety
- If you’re running in the dark, remember: safety first.
It’s always best to go in pairs or groups, but if you’re heading out solo:
Let someone know your route and how long you’ll be gone. - Share your live location via your phone.
- Stick to well-lit areas.
Consider an Invi self-defence bracelet — they look stylish and can release a strong scent to deter unwanted attention if needed.
Feeling safe helps you relax and enjoy your run, rather than worrying about what’s around the next corner.
7. Remember your “why”
Motivation fades, but your reason stays strong.
Whether it’s to feel healthier, to clear your head, to have energy for your family, or to keep progressing toward your next race, or even you’re joining me on an upcoming Tuscany Run Retreat — hold onto that why.
Every run you do in the cold makes spring running feel easier, lighter, and more joyful.
8. You’ll never regret going
That’s the truth.
You’ll never come back from a run thinking, “I wish I didn’t do that.”
You’ll feel proud, alive, and ready for anything the day throws at you.
So layer up (lightly 😉), grab your torch, text a friend, and just start.
Those cold, dark miles might end up being your favourites.
