The days are getting shorter, mornings are cold and evenings are rainy, so we can lack motivation to get out the door for our daily dose of exercise. Here is Olympic marathon runner and Runna coach Steph Davis' top 5 tips to keep your training going in the right direction!
1. Invest in Winter kit
Running in the rain and cold is hard at the best of times, but even less fun if you don’t have the right kit to protect you from the elements. Running kit to keep you dry and warm is imperative. A pair of gloves, some warmer socks and a few lightweight waterproof layers is really useful - you never know when you will be caught in a downpour!
2. Tell a friend / find a training buddy
You’ve just finished work, it is dark and raining. It is so tempting to head home, have a nice dinner and cosy up in front of the TV. If we arrange to meet a friend for a run or commit to going to a club session, it holds you accountable. We don’t want to let others down so by committing to a day and time, we won’t procrastinate or convince ourselves not to go. Even if your friends won't run with you, you can still tell a friend about the run you are planning to do. You’ll feel better for doing it when they ask you later how that run went…
3. Cross Train
There will be days where you just can’t face going outside for your run but you can still get in a good workout. Over the winter, you can add variety to your training by swapping some of your runs for cross training in the gym. Activities such as swimming, cycling and elliptical trainer will keep your fitness levels up and shelter you from the rain and cold.
4. Sign up for an event
An event in the diary gives you a reason to resist the temptation to snooze the alarm clock and brave the cold and dark mornings. Finding the determination to push through a tempo or interval session can be hard at the best of times, but with a race fast approaching, we have something to aim for and a purpose for pushing through the session. Here are some of our top events for 2024.
5. Find a training plan
Deciding what training to do today can be the hardest part. If we can’t think of anything, we might end up doing nothing. By signing up to a training plan which sets out each run for you, you don't have to think about how far and what sort of run to do - the work is done for you. This will keep you on track with your training so that when summer rolls around again, you are ready to set all new PBs.
p.s. grab 2 weeks free with Runna, the No. 1 rated training app, with the code LETSDOTHIS.
The UK’s #1 rated running app, providing tailored training plans to help you achieve your running goals.
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The Let's Do This team's Christmas wishlist
From swanky running socks to backpacks and running assessments, there’s no need to check this list twice – we’ve rounded up the best gifts for runners and cyclists, with a wishlist made by our team of running experts.
From swanky running socks to backpacks and running assessments, there’s no need to check this list twice – we’ve rounded up the best gifts for runners and cyclists, with a wishlist made by our team of running experts. Look no further for the ultimate present inspo from the Let's Do This team.
The ultimate running backpack - Venturelite 18
"I'm looking for a new running backpack for work and to hit the trails at the weekend and this Venturelite 18 pack looks like it covers all bases".
Oscar, LDT Team member
A triathlon-ready racebelt - Zone3 racebelt
"This is my favourite little upgrade to my running / triathlon race kit. It's great for holding my bib number so I don't have to poke holes in my favourite tops or risk poking myself with those dreaded safety pins! Plus it's great to keep my gels handy, and easy to take on/off (especially during the many kit changes during a triathlon!).
Steph, LDT Team member
Some swanky running socks - Satisfy running socks
"When it comes to Christmas presents, I love using them as an excuse to add a little luxury to 'standard' items that I use every day. And who doesn't love swanky running socks?! At £50 a pair, they are definitely on the expensive side, but they are so soft and cushioned - I'm hooked!"
Sam, LDT Team member
Marathon-training trainers - Brooks Ghost Max
I've signed up for my first ultra next year (!), so I'm really looking to up my cushioning game given all the miles I'll be doing! And the new Brooks Ghost Max look perfect for this.
Lisa, LDT Team member
Running-worthy bobble hat - Ronhill bobble hat
"I've always found winter hats to be very functional and plain – not only does this look fantastic it looks like it'll keep my head warm for days. And who wouldn't want a reflective bobble to keep you seen on dark winter days."
Sim, LDT Team member
A lux waterproof running jacket - Soar All Weather jacket
"It's dark, it's cold and there's a chance that it's raining sideways. Running in winter sucks, so if there's anything that makes it easier or more comfortable I'm in. SOAR's All weather jacket looks incredible. Breathable, warm and insulated. Sure, it's pricey but I've always found SOAR to deliver in terms of performance and durability."
Luke, LDT Team member
"The perect motivation when you lace up your shoes to go for a run"
Harry, LDT Team member
Cosy Running Gloves - Trailheads power gloves
"There is nothing worse than chilly fingers on a run"
James, LDT Team member
Cross Country Running Spikes - Nike Zoom Dragonfly
"It’s been very wet already for XC season and my current spikes have a huge hole in the top of them - time to be treated to a new pair!
Simon, LDT Team member
Massage gun - Recovapro SE 1.0 Massage Gun
Steph D, LDT Team member
Community spotlight No. 4
This month we're talking to Esme - a runner from London, who rekindled her love of running in lockdown and has never looked back.
Shining a light on you – our incredible community members. We’re sharing your amazing stories, training tips, hacks and more. These inspire us all to keep showing up on the track, road, bike, or in the water.
This month we're talking to Esme - a runner from London, who rekindled her love of running in lockdown and has never looked back.
A bit about you:
What’s your story? How did you get into running?
I have a similar story to a lot of people - I started running during lockdown. I was a keen runner as a kid, competing in athletics and cross country at a regional level, but I only fell in love with the sport when I was older.
What’s your favourite thing about running?
For me, running is a huge part of my life and allows me to be a happy, functional person. I love many sports, but the runner's high is incomparable to anything else.
What’s your favourite running route? (We’re always looking for new recommendations!)
Running around the Queen Elizabeth Olympic Park in Stratford
What’s your best piece of advice for anyone starting out with running?
Variety! It’s really easy to fall into the trap of running the same distance, at the same pace every time you lace up.
Run to how you’re feeling and don’t limit yourself to the same 5k route!
Best running training hack?
Have your running kit laid out (or easy to find) for the days when you don’t feel like it. Don’t overthink it. Just get dressed and soon you’ll be out the door.
What’s in your training belt / backpack?
I love running with a vest for any longer runs and you can guarantee it will always be filled with snacks, and an emergency packet of sweets.
Any pre or post-training rituals?
I’m still working on my post-run routine and I am by no means perfect at it but I do have a couple rules. E.g. don’t sit down when you get back from a big run or you won’t be moving for a while.
You and events:
What event(s) are you most looking forward to doing next?
My next big event is UTS (a UTMB race in Snowdonia). I’ve covered the distance before, but the biggest challenge will be the elevation — over 3000m 😳
If money and distance were no object, what event would you love to take part in?
If money were no object, I would gather my friends and set off to run around the coast of Europe, just for the adventure. I'd love to see how far we'd make it and raise money for charity along the way.
Best event you’ve done?
My favourite ever event was Cambridge Half! It was the perfect race for me and I achieved a big personal best as a bonus.
Quick-fire round:
Best running song?
Dancing in the Dark by Bruce Springsteen
Favourite pre or post-run snack?
Pre-run: Bagel, peanut butter and a banana.
Post-run: Protein shake and anything / everything in the fridge.
Morning or evening run?
Evening
Trainer of choice?
Vaporfly 3 Nike
Best running product or accessory?
The COROS watch
Music, podcasts, or nothing at all?
Nothing at all!
Favourite supporting exercise for running?
Calf raises
Favourite running app?
Strava
Describe your ideal rest day in emojis… 3,2,1, go!
☕🚶🥐🐶🧑🍳🛏️
In one word, what motivates you?
Achievements
Community Spotlight #3
Shining a light on you – our incredible community members. We’re sharing your amazing stories, training tips, hacks and more. These inspire us all to keep showing up on the track, road, bike, or in the water.
This month we're talking to Alex - a marathon runner fromLondon, who's love of the sport has seen him travel all over the world from New York, to Berlin, Copenhagen and beyond!
A bit about you:
What’s your story? How did you get into running?
I was a strong runner in school and so decided in 2009, after uni, I'd run the London marathon. Having run 1:30 at the Silverstone half, I assumed I'd simply double that at London. However... it was MUCH harder than I anticipated. In hindsight, I didn't know how to train. It took me 4hrs and 27mins - the most painful of my life. From there, I became obsessed with wanting to better my time. I've always been driven by this pursuit of improvement. When I moved to NYC, I found my running home with the Henwood's Hounds Racing Team and my coach (still to this day) John Henwood, who changed everything. I was encouraged to push myself and learn from faster runners. I eventually managed to break 3hrs in 2017, a full eight years after my first stab at the marathon. It taught me the value of patience and showed me how long you sometimes have to wait to reach your goals.
What’s your favourite thing about running?
I love the mental and physical freedom I get from running. It allows me to disconnect from the world and process what's going on in my life. I enjoy the comfort of running through familiar places, mixed with the excitement of exploring local areas I’ve never seen before. Plus, physical movement always makes me feel great afterwards.
What’s your favourite running route? (We’re always looking for new recommendations!)
Hampstead Heath - iconic! It offers amazing views of London and makes me feel great about living here. It's rugged, beautiful, hilly and challenging.
What’s your best piece of advice for anyone starting out with running?
1. Go slowly. There's often pressure to meet certain goals or feel like you should reach a milestone, but I think it's important to go at your own pace.
2. Love the process. There's more to running than smashing your personal best on race day. No one is making you run – it's your choice – so make it enjoyable.
3. Don't compare yourself with others. You're where you're meant to be. It could take years to get where you want to be.
Best running training hack?
Shorts with a discreet pocket – good storage is key. I like the Tracksmith Half Tights.
What’s in your training belt / backpack?
GU Energy Gels, phone, keys
Any pre or post-training rituals?
A pre-training coffee, always. Then post-training, another coffee, and a lemon drizzle cake (provided I've earned it!) I look forward to my Saturday morning run because it often turns into a coffee meet-up with a mate. No demands or requirements – just time to catch up after doing something that's good for us, and that we both love.
You and events:
What event(s) are you most looking forward to doing next?
The London Marathon and Berlin Marathon. I'm also looking forward to the Battersea or Regent's Park run series with Run Through – these are good for speed, as they're nice and flat. Plus, Parkrun – a reminder of the running community's beauty and welcoming nature.
If money and distance were no object, what event would you love to take part in?
The Tokyo Marathon – it's part of "the big six", that I'm still yet to do.
Best event you’ve done?
The Copenhagen Marathon. As a runner at this event, you feel like a celebrity in the city. The whole city is overtaken by race-day participants and you wear your medals with pride afterwards, no matter where you go. I visited a fancy restaurant after the race with a mate who had also done the marathon. We went in our kits with our medals on – something I don't think you could do in London, but in Copenhagen, you can on marathon day!
Quick-fire round:
Best running song?
"You & Me", by Disclosure
Favourite pre or post-run snack?
Lemon drizzle cake
Morning or evening run?
Morning, every time.
Trainer of choice?
Nike Vaporfly
Best running product or accessory?
Garmin watch
Music, podcasts, or nothing at all?
Nothing at all!
Favourite supporting exercise for running?
Weights
Favourite running app?
Strava
Describe your ideal rest day in emojis… 3,2,1, go!
📺 🛌 ☕️
In one word, what motivates you?
Progress.
More from
Runna
Essential Cold weather kit to warm your cockles this week
OK ok, I won’t lie, I’m currently in San Francisco, as the company is on an accelerator called Y Combinator. BUT I hear from a pissed off mother and an incandescent girlfriend that I’m missing some really miserable weather back home. Sounds like everyone is battening down the hatches for a not-so-snappy cold snap.HOWEVER, I do have some quite extensive experience of training in cold weather. Not so long ago, I completed four marathons in four days in Norway; the temperatures got down to -20C! Fine, it isn’t Yukon cold — I didn’t lose a foot — unlike poor Nick Griffiths AND, I’m cautiously optimistic, even from afar, that England won’t get that cold either!Even so, here are some crucial bits of kit guaranteed to keep you warm this week!Oh and just for the record we don’t have a commercial agreement with Wiggle and this isn’t advertising — it’s just where I buy my kit!3 Golden Rules:
- Be cold when you start! You will warm up. To get this right takes a bit of practice, but think: “oh this isn’t pleasant” cold, rather than “I’m about to lose extremities to exposure” cold.
- Look after your fingers and toes
- Retain options — have things to take off and put on
Tip: Strap your running watch around the top of your gloves for easier viewing and to keep your hands a bit warmer!
- Buff
THE most key bit of kit — too hot? take it off and wrap it around your wrist. Too cold? Cover more of your face. You’ll almost certainly have one from a race but, if not, this is probably my most loved running accessary. Yes it’s a touch extravagant at £21 but you really won’t regret it.[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]2. Base LayerAn absolute must! Don’t blow your budget on one though, and go for variety!For the weather this week, this one from Helly Hansen is the smart choice — really does the job for a lot less than the bigger brands — £23[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]3. GlovesYou need to know your circulation for this one. Some ****ers have fantastic blood flow and a light glove will do the job. However, damn my weak veins, my fingers and toes get cold in a hot tub; I love these though and have consistently kept the feeling in the fingers. They even allow me to change my music on the go. £17[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]
4. SocksAgain, knowing your own circulation is key! If cold footed like me, these sock from Phd are the bomb! I could even put another pair of ordinary socks over the top without any problems. Some people also love the seal skinz, though I struggled with blisters with them. Spenny at £14, but well worth it![embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]5. From left field — Arm warmersNormally the sole preserve of cyclists, I started running in my arm warmers at the end of last year and am now hooked. They keep you warm but are also small enough that if you over heat you can remove them and carry them very easily. I normally wear them for the first half of the run to make it a bit more comfortable and then take them off after 5km. I’ve been using these ones and have enjoyed them — they’re £20[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]Now you’re all set, check out some of the events we have coming up belowVictoria Park Half Marathon, 10K & 5K — MarchWindsor & Eton 5km, 10km, 15km RunWest London Half Marathon and 10k
Smash Your Next Race in Just 12 Weeks!
Are you ready to take on the half-marathon or marathon? With 12 weeks to go until the big day, it's time to focus on your training and preparation to get you start-line ready.
Are you ready to take on the half-marathon or marathon? With 12 weeks to go until the big day, it's time to focus on your training and preparation to get you start-line ready. We've got the ultimate guide, from pacing to picking the best shoes. Let's get into it!
1) Speed Up with Tempo & Interval Runs
Train faster to race faster! Mix in tTempo runs for sustained speed and iInterval runs for short bursts. Your future self will thank you when you’re breezing past the finish line.
2) Go the Distance with Long Runs
Simulate race day with long runs that cover 75%-80% of your race distance. You'll build endurance and gain speed.
3) Don't Ignore Easy Runs
Easy does it! Run slow to run fast. These runs build endurance and keep you fresh for high-speed sessions.
4) Mix It Up with Cross-Training
Dive into cycling, swimming, or rowing to keep things interesting and injury-free.
5) Mind Your Mileage
Start low and grow! Stick to the 10% rule for increasing weekly mileage to keep those legs in top shape.
6) Rest & Recover
Your body’s a temple –—treat it like one. Prioritize sleep and consider adding mobility exercises or massages to your routine.
7) Nutrition Matters
Fuel up right. Protein for recovery, carbs for energy, and maybe a caffeine kick for that extra oomph!
8) Choose the Right Shoes
Your feet will carry you to the finish line. Make sure they’re happy in the right running shoes.
More tips on how to pick your perfect shoe HERE
9) Stay Accountable
Stick to a routine, track your progress, and consider making your training social. A deadline (like an actual race) can work wonders to motivate you through training!
10) Get a Training Plan
Want it all laid out for you? There are plenty of plans out there online, or you can try a tailored plan from a running app like Runna or even get a personal coach.
Good luck!
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