Don't Let the Rain Wash Away Your Motivation: A Guide to Fitness When It's Grey Outside
There’s nothing quite like a workout in the sunshine. I live for those days. That feeling of running through Stoke Park with the sun on your back, or doing a strength session outdoors feeling the fresh air – it’s energising. For the last few months, motivation has been easy to come by.
But now, the seasons are turning. The mornings are darker, the sky is a familiar shade of grey, and the rain has become a regular feature.
If you feel your motivation to train taking a nosedive, you are not alone. As someone who moved to the UK over a decade ago, I had to learn the hard way that if you wait for perfect weather, you’ll barely ever train! Even after all this time, I still have to give myself a serious pep talk to get out there on a drizzly morning. My love for running outdoors clashes with my desire to be warm and dry, and honestly, sometimes the sofa looks very appealing.
It’s easy to let the progress you’ve made over the summer slowly slip away. But this is where we build resilience. This is where we prove to ourselves that our commitment isn’t just seasonal. It’s not about forcing yourself to do workouts you hate; it’s about adapting your mindset and your routine to work with the season, not against it.
Acknowledge the Mood Drop (It's Real!)
First, let’s be honest: the "winter blues" are a real phenomenon. Less exposure to sunlight can impact our serotonin levels, making us feel more tired and less motivated. It’s a biological response. So, don’t beat yourself up for feeling less enthusiastic.
Instead of fighting it, acknowledge it. Say to yourself, "Okay, I'm feeling a bit flat today because it's grey and miserable outside. That's normal." By naming the feeling, you take away its power. Your workout doesn't need to be fuelled by boundless energy; it can simply be an act of self-care to counteract the gloom.
Redefine Your "Perfect" Workout
The beauty of functional fitness is its adaptability. Your routine doesn't have to be tied to a specific location. Personally, my routine shifts when the weather turns. I find myself in the gym more often, trading park runs for the treadmill, because sometimes you just need a roof over your head. And that’s perfectly okay.
Embrace the Great Indoors: Your living room can be your new gym. You don’t need a lot of space to have an incredibly effective workout. Bodyweight exercises like squats, lunges, push-up progressions, and core work are the foundation of practical strength. Put on your favourite playlist, clear a small space, and focus on quality movement. A 20-minute, focused session at home is infinitely better than a skipped workout.
Shift Your Focus: Maybe the thought of a high-intensity session feels impossible right now. Use this season to focus on other aspects of your fitness. This is a perfect time to dedicate more attention to mobility and flexibility – things that are easy to neglect when we're busy running around outside. Gentle, mindful movement can be just as beneficial for your body and mind.
The "Just Five Minutes" Rule: On days when motivation is at zero, I use this trick myself. I make a deal to just do five minutes. That’s it. I put on my workout clothes and do five minutes of light movement. More often than not, once I start, I find the energy to keep going. And if I don’t? I still did five minutes more than nothing, and I kept the habit alive.
Or... Learn to Love the Rain (Sometimes)
There's another option: lean into it. As much as I sometimes resist it, I have to admit that on the days I push myself to run in the rain, it's an incredibly invigorating and empowering experience. It’s a powerful reminder that you are not made of sugar; you are strong and capable of handling a little discomfort. It makes the warm shower and cup of tea afterwards feel that much more earned.
The goal isn't to be a fair-weather fitness enthusiast. The goal is to build a routine so robust that it can withstand a change in seasons. It’s about creating a foundation of health that supports you year-round. A friend of mine, another fitness professional working as a GU1 personal trainer, often says that the clients who get the best results are the ones who show up on the grey days.