Winter is in full swing in Alaska! Snow on the ground, cold temps, and warmer weather goals that feel very far away can make training feel less appealing. We all have goals or just long-term progress we’re working toward, however, while this time of year can be a decent time to scale back and be flexible for the sake of the holidays, it remains true that the work you put in over the winter is truly where the magic happens!
A word that is frequented in the running and fitness space is motivation. Whether it’s high, or low, or we’re looking for it in every dusty corner, it feels like many athletes I encounter see motivation as the golden key to their success – if only they had enough of it, they could achieve their goals. I want to take a minute to challenge that notion. I actually have mixed feelings about the use of the word “motivation” because I think it can be somewhat misleading. Many seem to have the misconception the best athletes in the world, in conjunction with their talent, are just more motivated than others. Exceptional motivation may play a part, but what really drives success for those perceived as highly motivated is more likely the habits they have formed. Getting out the door on the run, to the gym, or whatever is has become habitual for them and they have the tools in place to make it happen with as little friction as possible. This idea of removing friction from tasks to build desired habits is discussed in depth in Atomic Habits by James Clear – a book I highly recommend!
Here are a few ideas to remove some friction from getting out the door this winter:
1. Gear – Invest in the gear you need to make it enjoyable. This is especially true in Alaska where weather easily gets in the way of active pursuits. This might mean studded shoes, so you aren’t worried about slipping on the ice, a good winter running jacket, a headlamp, or a new pair of headphones. Further, it might look like finally investing in a gym membership, so you have the tools in place to make training convenient and appealing. For me, this looks like investing in studded shoes from Skinny Raven so I can run outside when conditions are right and a membership to The Alaska Club so I can take a group fitness class or have a treadmill readily available on days where running outside is less feasible.
2. Take advantage of the morning – Everyone has different preferences regarding what time of day they like to train, but I often notice more consistency in athletes who run or train first thing in the morning or in the earlier part of their day. We’ve all been there when the day just gets away from us – if this sounds like you, consider shifting a few of your runs to the morning next week and seeing how it goes!
3. Focus on the process – Winter can feel like a time of “low motivation” because many of our goals feel far away and thus, not very motivating. Again, I think we have been told that the best athletes are driven day in and day out by reaching their big goals but that too is misleading. They are driven by their goals, but it is unlikely that is what is getting them out of bed in the morning. Training is a habit for them, but they also enjoy the process. Of course, not every day of training is epic or feels amazing, but the
process in general should be one that feels enjoyable. If it isn’t, then what’s the point? So instead of looking for motivation in some far away goal, I encourage you to think about the process – what is bringing you joy? What isn’t? What small, process-oriented goals excite you?
How you can remove friction for your desired habits is very personal to your situation. Maybe it means investing in childcare to give yourself an hour to yourself a few times a week, setting out your gym clothes the night before, or prepping dinner ahead of time so you can make it to that 6pm yoga class. Motivation is only a small part of the puzzle in building healthy habits. Instead of making that a primary focus, I encourage you to try removing friction from the things that are preventing you from the habits you want to form. I promise you, you’re worth it! Happy winter training!