Now let’s get started by talking about the obvious. It’s cold… really cold. Especially if you run in the early morning hours like I do and have to brave single digit temperatures (and let's not forget about those frigid Missouri winds as well).
Which means it’s hard to get out the door sometimes. Especially without something to motivate you like a big crowd cheering you on or the anticipation of a finish line festival. There’s just not a whole lot going on when the mercury dips.
This is the very reason that every runner would do well to find some intrinsic motivation rather than extrinsic. To better understand this concept, consider that extrinsic motivation comes from outside (rewards, praise, avoiding punishment, etc.), while intrinsic motivation comes from within (enjoyment, satisfaction, personal growth, to set a good example, to treat your body like a temple, etc.), making intrinsic motivation better for doing hard things and achieving long-term goals, and extrinsic useful for routine tasks or getting started.
For winter running then, intrinsic motivation can be a great driving force to spur you to get in the miles when you’d rather be snuggled up under an electric blanket on the couch-- because it is personally meaningful and rewarding, not because of external rewards or pressure.
This type of motivation will have you running because:
You value how it makes you feel
You enjoy the process
It aligns with who you are
It supports your long-term goals
As I said before, when it’s cold outside, there are fewer reasons to run that come from the outside world. Winter running requires us to make an internal decision that says,“I’m running today because it matters to me.”
Intrinsic motivation creates consistency because it isn’t dependent on comfort or recognition. It keeps runners showing up when they're all alone, when progress feels slow, and when there’s no sign of a warmup in the forecast.
As a long-time running coach, I’ve learned that the runners who make the most progress year-round are the ones who run from internal commitment—not convenience. And as a long-time runner, I've learned that those who run because of internal commitments are way more apt to put in the work when it not's convenient or comfortable.
Now that we've established that, let's look at some of the some of the most powerful intrinsic motivators that help runners lace up even on the coldest days:
1. Identity
Running becomes part of who you are—not just something you do when conditions are perfect.
“I am a runner.”
That identity doesn’t change with the weather.
2. Personal Growth
Winter miles build discipline, resilience, and confidence. Each cold run reinforces the belief:
“I can do hard things.”That mindset carries far beyond running.
3. Mental and Emotional Well-Being
Many runners head out in winter for clarity, stress relief, and emotional balance. Running becomes a tool for mental health—a way to reset, reflect, and breathe. Remembering that this is a gift only you can give yourself is an excellent intrinsic motivator. Personally, this is one of the biggest driving forces for me. When I take the time to reflect on how I feel before my runs and then after my runs, I make the choice to get in the miles regardless of the weather. The mental benefits are just that good!
4. Commitment to Long-Term Goals
Intrinsic motivation keeps runners focused on the bigger picture. Winter runs are investments in spring goals, stronger bodies, and deeper endurance. These winter runs build the foundation for spring training which leads into the summer training that gets us ready for those fall Bass Pro Fitness Series races. You’re not chasing instant results then—you’re building something lasting.
5. Gratitude for Movement
Some days, the motivation is simple: appreciation for what your body can do. Running becomes an act of gratitude on those days, rather than obligation. I can never stress this enough. Running is not something you HAVE to do, it's something you GET to do. That mindset can change everything.
Here are a few more mental shifts to strengthen your intrinsic motivation:
Reconnect with your “why” – Write it down and revisit it often. Find as many "whys" as you can so they will outnumber your "why nots."
Shift focus from pace to purpose – Showing up matters more than speed
Celebrate effort – Consistency is a win
Embrace the season – Winter isn’t a setback; it’s a training ground
And there you have it friends. When motivation comes from within, cold temperatures lose their power. Every run becomes a victory of sorts—one that strengthens not just your legs, but your mind. Winter running helps you become gritty! And gritty runners are the ones who get out and get it done! So lace up this winter. Not because it’s easy. But because your reasons "why" outnumber your reasons for "why not."
Happy Running!
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