Training Hacks: How To Stay Motivated In Winter

Looking for inspo to stop snoozing?

“I love the freedom that running gives you. Both physically and mentally. When I get into top speed it feels effortless, and nothing beats that.”

Ella Nelson’s top speed is pretty impressive. The PUMA ambassador has stretched her legs at the Commonwealth Games in Glasgow, the World Championships in Beijing and London, and the summer Olympic games in Rio.

“I find that running clears my head. And, let’s be honest, post-run endorphins are the best.”

The 25-year-old sprinter’s training roster is nothing short of hectic. Monday, for example, is tempo grass runs, usually a pyramid from 25 seconds up to 45 seconds with 60 seconds rest, Tuesday is her biggest track day with all-out sprints over 220m, 200m, 180m, 150m, 120m all with five minutes’ rest followed by what she pins as a “heavy” gym session. “Tuesdays are our heavy speed endurance day. AKA lactic city,” she tells us. “As a sprinter, most of my track and running workouts are complemented alongside a gym session to help produce as much power and speed as possible.” Her week continues much like this, with only Sunday signalled out as a rest day.

“I do a lot of work in the gym (olympic lifts, circuits, core exercises), I love pilates on my regen days and yoga is my favourite form of meditation. Bike sessions are great to replace running when you’re injured, or the weather doesn’t allow you to be outside running.

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"Scientifically, The Variation Principle suggests that minor changes in training regimens yield more consistent gains in sport performance. Personally, I find it helps with motivation as well. New challenges are fun.”

With a schedule like hers, time management is a big priority.

“I try to stay as organised as I can be,” she tells us, “and to remember that it is important to be gentle with yourself and that saying no is OK sometimes too.”

So, how does she stay motivated?

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“... For me, a lot of my motivation comes from internal discipline and knowing that we all can achieve whatever we want in life as long as we go for it and believe in ourselves.”

Her other tips?

Daily reminders
“Having mini goal reminders set up around your house helps! I always have a post it note with my big goal for the year stuck to my mirror. My phone password is the time I want to run. Just little things that you see frequently can help more than you think.”

Plan ahead and rope in a friend
"Workouts are always more rewarding and more fun when you complete it alongside a friend. They can keep you accountable to get up out of that warm bed in winter and to get through the session.”

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“New activewear or shoes is a big one for me. I love making outfits that I feel good to train in. When you look good, you feel good, and when you feel good, you run good.”