What started as a personal challenge has quietly turned into a habit, and a very good one at that. I rely on variety and a bit of strategy to keep myself motivated when the days are short and the conditions are cold. Below are my best tips to help you keep moving this January and beyond.<\/p>\n
You may like<\/p>\n
1. Enter a race<\/p>\n January is a blank canvas, and a chance to lock in a year of races before motivation dips. Canterbury 10<\/a> will be my first of the year, followed by the London Landmarks Half<\/a>, then the Royal Parks Half<\/a>, and the Beachy Head Half<\/a>.<\/p>\n By consistently ticking off 26.2 miles each week, I know I\u2019m already in a strong position fitness-wise, with room to add more focused \u2018race\u2019 training as race day approaches.<\/p>\n \n (Image credit: Lucy Miller)<\/p>\n Signing up keeps me focused and accountable. I\u2019m also tempted by a few international races this year. Turning a race into a holiday is a great way to explore somewhere new, and once you\u2019ve invested the time and money, you\u2019re far more likely to commit and go all in. New York Marathon? Lisbon? Let\u2019s see where I end up.<\/p>\n 2. The 10-minute rule<\/p>\n I once interviewed Olympian and three-time London Marathon winner Paula Radcliffe, and one thing that stuck was her \u201c10-minute rule\u201d.<\/p>\n On days when motivation is low, she suggests committing to just 10 minutes of running. If it still feels wrong after that, you can call it a day and try again tomorrow.<\/p>\n More often than not, when you get out and run for 10 minutes, those endorphins will kick in, and you\u2019ll feel more energised and want to carry on. You\u2019re out anyway, so you may as well carry on, right?<\/p>\n 3. Dress for the occasion<\/p>\n Winter miles are a whole different ball game when it comes to persuading yourself to run outside in the cold and dark. Get your kit wrong, and even the best intentions can quickly go out the window. In winter, it really is all about layers \u2013 and gloves! I\u2019d much rather start warm and peel layers off as I go than spend the entire run nursing numb fingers.<\/p>\n \n (Image credit: Getty Images)<\/p>\n Think a sweat-wicking merino wool base layer<\/a>, a gilet topped with a lightweight windbreaker (or waterproof jacket<\/a>), plus gloves, a hat, and fleece-lined leggings with thermal socks (maybe compression running socks<\/a>, if that’s what you like). The aim is simple: feel toasty enough that you don\u2019t dread stepping out of the front door.<\/p>\n And don\u2019t forget a headband with earwarmers, along with waterproof trainers. Fresh kit, especially new best women’s running shoes<\/a>, can reignite that excitement to get out and run.<\/p>\n Let\u2019s be honest, you\u2019re far less likely to lace up if your trainers are falling apart and have lost their bounce. Comfort, warmth and a bit of \u2018new kit\u2019 motivation go a long way in winter.<\/p>\n 4. Join a club<\/p>\n There\u2019s a reason run clubs have surged in popularity over the past few years \u2013 accountability is a big one. I run with the David Lloyd Running Club when I can, and I also train with a group every Wednesday night, sometimes on Sundays too.<\/p>\n \n (Image credit: Getty Images)<\/p>\n It takes the thinking out of running. The route is planned, the pace is set, all you have to do is turn up. Those small commitments, and not wanting to let others down, create real momentum at a time of year when it\u2019s very easy to talk yourself out of heading out the door.<\/p>\n 5. Try the treadmill<\/p>\n Frigid temperatures, frosty pavements, and dark mornings aren\u2019t always appealing, which is where my trusty treadmill<\/a> comes in. Icy conditions are no good for speed sessions, and heavy rain is really not much fun, so if the weather is really not playing ball, then racking up some miles on the treadmill is totally allowed.<\/p>\n 6. Play with your speed<\/p>\n Every week without fail, I\u2019ll do some faster miles. Whether that\u2019s 5-minute tempo blasts, some 400m intervals around the track or some hill running<\/a>.<\/p>\n One of my favourite sessions is hill training, where you jog on the spot for 20 seconds, then run up the hill for 30 seconds and walk down for 60. I\u2019ll repeat this for 28 minutes.<\/p>\n \n (Image credit: Brooks)<\/p>\n Jogging on the spot encourages high knees and fast arms, and blasting up the hill encourages a forward lean and forces better sprint mechanics.<\/p>\n This trains your body to generate more force and explosive power than running on flat ground. Sessions like these are a great way to mix things up – and what\u2019s 28 minutes, right?<\/p>\n 7. Do it early <\/p>\n I\u2019m not a fan of evening runs. They mentally hang over me all day. And studies show that morning running is actually a better way to train. According to research in the Journal of Sleep<\/a>, morning exercisers have a higher success rate than evening exercisers.<\/p>\n Deadlines, kids’ sports commitments, and simply not timing my food and schedule right always tend to impact my evening run – and sometimes I simply can\u2019t be bothered. If I do it in the morning, it\u2019s done and ticked off for another day.<\/p>\n![\"The](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/01\/2wbqjM6bv223y4ib2vXpFo.jpg\")
\n<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/01\/saj36wukVebP92amYgD9YF.png\")
\n<\/p>\n![\"Two](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/01\/ipqBgKZTZMY4EJdtLsFqzJ.jpg\")
\n<\/p>\n![\"Brooks](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/01\/58ChEzihhJdq2DGSEs2RxJ.jpg\")
\n<\/p>\n
![\"Apple](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/01\/84j6W9hxryhwrxfAwcZGHd.jpg\")
\n<\/p>\n