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7-step guide to ramping up your winter training


I am rubbish in the cold weather. I admit it. It really takes a lot to psych myself up to go for a run or even make it to the gym. I've got a few secret weapons to help combat this and after 43% of you said you plan to ramp up your training this winter (and another 40% of you said you plan to keep nailing it!) I thought you'd appreciate them. Anything to get you out the door, right?!


Nights are longer, and there's nothing more miserable than doing your summer route in the dark, freezing cold at 7pm. Find a lunchtime training buddy - not only will you be able to motivate each other but it's amazing how good you feel after 45 minutes away from your desk, running in the daylight. Your body will repay you in kind, it really misses out on daylight and vitamin D during winter.


If daytime runs just aren't doable, buy a head torch and go on nighttime running adventures! Maybe in the woods, definitely to places you've never before. This is particularly fun in groups. Remember, you can organise training sessions on the #TEAMTRUESTART Facebook community group wherever you are in the world. 


TrueStart isn't just an awesome physical boost. Have a TrueStart Coffee before your training session, to warm you up and get you in the zone mentally. It genuinely makes me feel stronger and ready to smash it - I've got no choice but to leave the house once it's finished!


Low temperatures can increase swelling in the joints. Not ideal for recovery, and the pain is not great for motivation. I've said it before and I'll say it again - turmeric is an incredible natural anti-inflammatory, I really notice the difference. Blend some fresh turmeric and hot water with a spoon of coconut oil - the fat ensures you fully absorb all the goodness, because turmeric is fat-soluble. Delicious and really  good for you.

Tip: I buy fresh turmeric, chop it up into cubes then freeze them ready for the blender when I need them.  


Just because you don’t sweat as much during winter, it doesn't mean your body isn’t losing water. During the colder weather, water vapor escapes from our bodies through our breath (you can see it happening). This happens even more when you're training and we often forget to drink enough water during winter, just because we're not boiling hot! 

Drink more water. It will help your dry skin too (I have a major issue with this during winter). Practice doing it, just like you would any other habit.


Let's face it, no one wants to go running if they know they're going to have a miserable, freezing cold time of it. Bite the bullet and invest in a decent jacketthermal headband and pair of leggings. You won't regret it!


This is essential for me - something AMAZING about winter is all the delicious stews that we forget exist during summer. I grew up on my Mum's incredible home-cooked stews and in the winter I cook huge ones in bulk every week which is massively time saving. It seriously gives you something to look forward to when you're running - the perfect hot recovery meal waiting for you at home. Check out one of my favourite recipes here.

How do you change your running habits in winter? Have these tips helped you? Let me know in the comments, I'd love to hear how you get on. You've got this!

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