Seasonal Affective Disorder (SAD) is a disorder that can affect people who have generally good mental health throughout the year. It can trigger feelings of depression during specific seasons, with winter being the most typical time when natural light is limited. I've personally dealt with the challenges of SAD, and I understand how tough it is to motivate yourself to get out of bed during the cold, gloomy winter months.

Here are my top five recommendations for sticking to your workout plan over the winter season. Some of these suggestions may appear odd, but I've found that being open to try new tactics may make a big difference in keeping motivated over the winter. And no, I am not going to have you run on a treadmill for months!

Light Therapy

Ten years ago, I purchased a Lumie Bodyclock, and it has truly been a game changer. The innovative system replicates a natural sunrise by gradually waking you up over a 30-minute period with increasing light intensity. You can additionally have it play the radio or alarm noises to gently wake you up. The Bodyclock reduces the production of sleep hormones like melatonin while raising others that wake you up, including cortisol. Waking up gently to this brilliant light during the gloomy winter months gave me the sensation of waking up to summer sunshine, setting me up to start the day in a positive way without the horrendous shock of a normal alarm clock - nothing is worse!

Start Off Warm

To battle the cold and make getting out of bed a little easier, try these strategies:

You may try sleeping in your exercise clothing (only the basic layers, though).
If this isn't for you, you could warm up your workout clothes by placing them on a radiator before going to bed. This way, when you wake up, they will already be warm and cosy.
Another suggestion I found beneficial, especially while training for marathons during the winter, is to warm up your water. Instead of taking a cold water bottle straight from the fridge, consider warming it up a little so your hands don't freeze when holding an icy bottle.
Finally, warm up your body indoors. Make sure that you warm up. Before you walk outside, do some energetic exercises to prepare your body.

Prep Your Food

While it may appear to be a lot of work, preparing your food the night before can have a big impact on your morning motivation. Consider making your favourite foods, such as croissants with strawberry jam or a delicious protein drink. Having something exciting to eat before your early workout will really brighten those chilly and dark mornings.

Embrace the Winter

Instead of avoiding the cold, embrace it and enjoy the winter season. When the weather isn't cooperating, laugh it off and make the most of it. Blast your favourite music, whether it's Disney, 90s R&B, a podcast, or an audiobook, to keep your spirits up during training. Even the most challenging circumstances may become memorable when approached with a good mindset. Stop and snap photographs, then share them with your running group; you're fortunate and blessed to be able to spend these mornings exercising your body; cherish it all!

Treat Yourself

It's important to reward yourself for your hard work after a winter run. You've worked and trained hard over the most difficult months of the year, and you deserve to feel fantastic about what you've accomplished. Consider self-care activities such as taking a hot Epsom salt bath with lavender oil, laying on the couch while watching your favourite programme, or foam rolling and stretching in front of a cosy fireplace. Massages may also be a well-earned reward. These acts of self-kindness might help you recharge and stay motivated throughout the winter.

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