Even in winter, I think I’m the best fit. How do you motivate yourself to get up from the cozy sofa to run in the dark and cold?
It’s wet, cold and the sun went down before closing time. Who wants to do sports? Being motivated to move can be difficult in winter.
“Humans do not readily accept unpleasant things,” explains Oliver Stoll, professor of sports psychology at the Martin Luther University Halle-Wittenberg. Because people prefer to move in good weather. With these tips, you can also catch up in winter and do healthy sport.
Set goals and talk about it
A good way is to set goals. These can be athletic ones like “I’m participating in a marathon in the spring” or even personal ones like “I want to lose three kilos over the winter”. The more concrete the goals, the better. Anyone who talks about this with friends and family is committed to living up to their own expectations. “The goal should be so strong in the focus that the weather does not matter,” explains Stoll. It can also help to visualize your goals, for example on small notes.
Create routines
Another trick to motivation is routines. This can be a fixed calendar appointment for the gym or a running group that meets regularly for sport. “Working out together is better in the winter: you are not alone. And it does not matter if it is pitch-deep,” says personal trainer Lars Neumann from Dortmund.
Provide inner and outer motivation
Even small goodies can help to rise from the cozy couch. For example a sauna after running. In this case, one speaks of extrinsic motivation. But it is better if you see the activity itself as a reward. “The intrinsic motivation is the strongest we know,” says Stoll. The problem: there are no recipes. Only those who have fun and recognize the meaning in the movement are really motivated from the inside out.
Look at the benefits
Sport not only keeps you fit and your body healthy – it also lifts the mood. This is particularly important in the dark season. When some are depressed and listless, says extreme athlete Peter. Regular exercise also strengthens the immune system during the cold season. And the cool air makes the head free in case of doubt.
Do not exaggerate
Anyone who is full of energy in winter should not be reckless anyway. Because of the temperature differences inside and outside, the risk of cold is increased.
Tighten properly
If you want to do sports outdoors in winter, you need the right equipment. “Windbreakers are practical, plus functional clothing and a neck warmer that can be pulled over the chin and nose,” recommends Lars Neumann. On the shoes, small spikes can prevent slipping. And to be recognizable in the dark, a headlamp and bright, reflective clothing, a reflective vest with reflective materials are recommended. By the way, if you get good equipment, you can directly commit yourself to use it.
Choose the right workout
“Lax running training is useful,” says personal trainer Neumann. The units should be slower than in summer. Interval training is rather inappropriate, says Peter. Even exercises with your own body weight are possible. “An important factor is that you do not need much material,” says Neumann. Because then you overcome yourself more easily.
If in doubt, practice indoors
If you do not feel like doing sport outdoors in the drizzle or cold weather, you can switch to the gym. Or use the winter to try out some new sport in the hall, such as kickboxing or squash. Those who do not want to leave their own four walls are recommended to do exercises on a gymnastics mat. A bit of self-motivation is always needed to stay fit in winter.