January Miles and the Myth of Motivation
January has a strange reputation in the running world. On paper, it should be the most motivated month of the year. New plans, fresh diaries, clean spreadsheets, ambitious goals spoken about on podcasts. Yet for many runners, like myself, January feels heavy. The legs are slow, the alarm is cruel, and the enthusiasm that we hoped would carry over from a poor 2025 suddenly doesn’t happen.
Lack of motivation in January isn’t a personal failure. It’s a pattern, one that has rolled over from year to year recently, so it’s also predictable. We can’t expect the ‘new year, new me’ to kick in just like that, and challenges like short days, long nights, cold mornings and darker evenings all work against what should be a happy feeling of putting the shoes on and heading out the door.
Running, is of course mainly an outdoor sport, and when we are hit with rain, then ice and sometimes both, even the most disciplined runner can start making excuses before they get out of bed. And when motivation is already low, getting out of bed becomes near impossible.
December is a great month for someone like me right now. I always have an excuse as to why I can’t run, Christmas parties, panto,s and the “sure it’s Christmas, I’m too busy” line, and of course it’s hard to snap out of that mindset overnight. The pressure of “New Year goals” can make running a challenge and not a good one. I feel if I don’t get out the door, that I’m already after failing. I need to start thinking that this is a test of character, this is where I need to lead by example to my kids, show them that if you don’t put the work in you’ll get nothing in return. Goals are set for a reason and unless you follow up, they are just words on a piece of paper.
For many runners, January can also show us the uncomfortable truth, motivation is unreliable, and life can get in the way. We feel like all the best runners are always motivated, always buzzing to get out running ,but consistency is built on habit. They have days that they don’t feel like getting the run done, but they don’t listen to that negative, the runners who get out the door in January aren’t necessarily more driven, or more motivated, they are actually just better at setting realistic goals, they often make sure the mileage just stays consistent and easy runs stay easy. And sessions stay controlled. They understand that January running is about maintenance, not magic.
This is where being sensible matters. January isn’t the month for being in top shape or heroic sessions. It’s the month that actually gets you ready for everything that follows. Each easy run, pair of cold hands and soaking wet clothes, is a step towards the runner you’ll be in spring.
We should also look at what success is. In January, success might simply be showing up three times a week, or meeting a friend for a run, or joining your club mates for a group run and coffee. We have to remember motivation often returns after an action, not definitely not before it.
The most important reminder is this though, running is a long game. A bad January doesn’t ruin a year, just as a good one doesn’t guarantee it. Motivation comes and goes, You are still a runner, even when the fire inside is low. You just need to find that spark, it can be anything, so keep looking, it’s just around the corner. I promise.
So if January feels flat, you’re not alone. Dress for the weather, meet some friends, lower the expectations, and keep the runs honest. Spring is around the corner and motivation often finds its way back when we stop chasing it, so let’s just have some fun with our running journey.