Forge a habit
Cavenett’s biggest tip to defeat the urge to stay toasty on the couch is to build a habit. Schedule your workout into your day with a precise time so it’s set in stone. And try to visualise yourself doing it step-by-step. “It increases your chance of engaging in the behaviour by about 50 per cent,” Cavenett says. “Imagine yourself changing into your clothes,walking out the front door,grabbing everything you need,where you’ll go,the whole process in your mind in slow motion.”
Part of Cavenett’s habit is to lay out her running clothes,sunglasses and headphones,which both helps to remove barriers from going and gets her imagining the process. Setting goals and keeping track of your progress also helps cement the habit,she says.
Dr Matthew Bourke,who last year completed his PhD in exercise psychology at Melbourne’s Victoria University,recommends using specific cues that signal to yourself that you’re headed out to exercise,for example by playing a particular playlist,eating a certain snack or even using a distinct deodorant. “It’s about building an association between your cues and the activity to get the habit formed,” Bourke says.
He adds thatresearch has found that when people listen to music while exercising,they’re less likely to notice negative physical sensations,like feeling achy or puffed,so it’s possible it’s the same effect with taking your mind off the cold.
Find a buddy (or a few)
Having someone counting on you to face the cold together is a huge motivator. Tessa Gould,a teacher from Melbourne’s inner west,loves having training buddies. She runs four times a week,including two group sessions withRun Like A Girl Australia in Kensington,in Melbourne’s inner west. Gould also runs with a friend who lives nearby. “It pushes us to get organised and make time to go out,and we push each other during the session too,” she says.
Malapad motivates himself to keep exercising in the cold by connecting with like-minded people in social media groups. “This helps me become accountable to my goals,” he says,adding they also share photos of themselves running in at-times wild weather to inspire each other.
Heck,even a pet dog can be an excellent running buddy,Cavenett says:“You can see their enjoyment”.
Upgrade your gear
It’s unlikely you’ll be tempted to exercise wearing shorts and a singlet when it’s five degrees outside,so equip yourself with the right clothing.
“Having the right gear is really good. For me a long sleeve top,leggings and a headband – to keep my ears warm – really help,” Gould says.
Malapad says light layering is the key to comfortable winter running. He wears about five different layers during Winnipeg winters (plus shoe ice cleats and glove heat pads),which Australians won’t need to do,but he says the most important layer is the one closest to your skin:“That layer should be synthetic and moisture-wicking.”
Then you may want a second layer – such as a wind and rain-proof jacket or a light thermal or vest – that you can remove if needed by tying around your waist or chucking into a pocket.
Cavenett says:“I have a light jacket that will block the rain or wind,and if I’m feeling particularly cold I will do a quick run with my jumper and then head back home to drop it off and go for the proper run.” She also sometimes runs with a headband and gloves. The key is to figure out what gear works for you.
Plan accordingly
Read the day’s weather conditions. If it’s a blustery day,go somewhere that avoids the harsh winds. Cavenett runs a different route away from the beach. And if rain is threatening,she’ll run closer to home so she can quickly escape. She also prefers pencilling in her run for first thing,that way if it’s pouring outside in the morning,she has the rest of the day to reschedule.
If you’re working at home,exercising when the weather is slightly warmer in the middle day might feel more appealing. “When you do have an opportunity to get out when it’s a nice sunny winter’s day,take full advantage of it,” Bourke says.
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