Staying notivated when it’s cold and wet

When the days get shorter, temperatures drop, and the weather turns unpredictable, training often feels harder. But this is exactly the time when it’s worth sticking with it! Runs during the dark and rainy season not only build mental toughness and boost your immune system — they also lay the foundation for a fit, energized spring season.

Here are some tips to help you stay motivated, safe, and have fun during the colder months.

^{Those who run regularly now will enjoy the VITAMIN WELL Women’s Race Berlin all the more in spring. © SCC EVENTS / Sebastian Wells}

1. Set a goal – and run with anticipation

Having a concrete goal helps keep motivation high. Whether you’re preparing for the VITAMIN WELL Women’s Race Berlin 2026 or another running event – every run gets you one step closer.

Tip: Even signing up for a race can give you a real motivational boost. Once the date is set, it’s easier to train regularly and keep your goal in sight.

2. Running together makes it easier

Meet up with friends or join a running community. Taking that first step out the door is much easier together – and you can motivate each other when darkness or drizzle dampen your spirits.

Digital running communities or app-based challenges can also help you stay on track and inspire one another.

^{The layering principle was also a good choice at the VITAMIN WELL Women’s Race 2025. @ SCC EVENTS / Tilo Wiedensohler}

3. Dress right – warm, breathable, visible

When it’s cold, damp, or windy, proper clothing makes all the difference. The layering principle is ideal: several thin, breathable layers instead of one thick jacket.

• Base layer: Functional underwear that wicks moisture away from the skin and keeps you dry.
• Mid layer: A light sweater or fleece for warmth and freedom of movement.
• Outer layer: A wind- and water-repellent jacket to protect against rain and drafts.

Dress so that you feel slightly cool when you start – you’ll warm up after just a few minutes of running.

And don’t forget: visibility!
During the dark season, reflectors, bright accessories, or a headlamp are essential. You’ll be easier to spot – and can enjoy your run safely.

4. Variety keeps things fresh

Especially when the weather is unpleasant, flexibility is key. If you usually only run, the dark, cold, and wet months are a perfect opportunity to build extra fitness:

• Strength training strengthens your core, legs, and posture – ideal for runners.
• Yoga or mobility sessions improve flexibility and promote relaxation.
• Treadmill runs, cross-training, or indoor workouts are great options when it’s too rainy or dark outside.
• Indoor cycling or swimming boost endurance, protect your joints, and add variety.
• Functional or circuit training work strength, coordination, and stability all at once.

Even outdoors, variety keeps things fun: try new routes, run at different times of day, or mix in some tempo changes. Keeping things interesting makes it easier to stay motivated – even on grey, wet days.

5. Every run counts

Not every session has to be record-breaking. Short, easy runs or brisk walks also keep you moving and do wonders for body and mind. The key is consistency – your spring self will thank you for it!

So: lace up your shoes, put on your jacket, and head outside for some fresh air!

The dark season isn’t a reason to pause your training – it’s the best opportunity to start the new season strong, focused, and motivated.