By Neely Spence Gracey - Author of Breakthrough Women’s Running, Founder of Get Running Coaching, 4x Olympic Trials Qualifier, Former Stroller Mile World Record Holder, Mom of 3 boys, and 2:30 marathoner.
JAMBAR Ambassador Neely Spence Gracey penned the following article for the Road Runners Club of America’s newsletter. She offers some great tips on how to find motivation and enjoyment during race-free months.
For many runners, having a race on the calendar provides structure, purpose, and that little extra spark that gets you out the door on tough days. But what happens when you don’t have a race lined up?
Maybe you just finished your fall marathon and you’re in an off-season, perhaps you’re in the unfortunate place of rehabbing an injury, possibly you’re like me and rebuilding postpartum, or you’re simply not feeling ready to commit to another training cycle.
Here’s the thing, your running journey doesn’t have to pause just because you don’t have a race right around the corner. In fact, these “no race” months can be some of the most important, fun, and rejuvenating times in your running life.
1. Reconnect With Your “Why”
When the medal at the finish line isn’t your motivator, it’s time to dig deeper. Why do you run? For the daily routine? To manage stress? To set a healthy example for your kids? Write that down. Post it on your fridge, your mirror, in notes on your phone, or on the front of your training journal. Having a clear personal “why” helps you stay grounded.
I often remind my athletes that running is about becoming your best self, not just about PRs. When you train from a place of joy and curiosity, progress happens naturally.
2. Shift the Focus: Process Over Performance
Without a race looming, you have the freedom to focus on the process instead of the outcome. That means this is the perfect time to:
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Work on form and efficiency.
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Strengthen weak areas or imbalances.
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Build consistent mileage without pressure.
Your body will thank you for this foundation when it’s time to ramp up for the next race.
3. Embrace Seasonal Shifts
Winter running can present its own set of challenges and opportunities. Instead of dreading the cold or dark, use this time to practice adaptability. A few of my favorite winter running tips:
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Layer smartly: Start slightly chilly. Choose moisture-wicking base layers, a wind-resistant outer shell, and gloves and a hat to protect extremities.
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Prioritize safety: Reflective gear and a headlamp are non-negotiable if you’re running before sunrise or after sunset.
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Embrace indoors: A few dynamic drills in the warmth before heading out can make that first mile feel much smoother. And don’t be afraid to use the treadmill to get in your quality sessions in a predictable environment.
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Adjust expectations: Effort-based training is key. Wind, cold, ice, snow - adapt paces to perceived effort.
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Hydrate and fuel properly: Thirst can be suppressed by cold weather, so make sure you still drink enough before, during and after your run. And of course, always manage your nutrition. My “go-to” fast fuel is JAMBAR energy bars, which don’t break, crumble or freeze.
Remember, every step you take in winter builds resilience that will serve you in spring.
4. Celebrate Consistency
Progress doesn’t always look like a finish line photo or a shiny new PR. Sometimes it looks like getting out the door on a gray morning, or choosing a run over snoozing the alarm. Possibly it is getting in strength training twice a week, or knocking out those PT exercises before runs. Maybe it’s grabbing a JAMBAR to ensure you have fast and good fuel after runs. Those choices add up. If you can stay consistent now, without external motivation, imagine how strong and confident you’ll feel when you toe the next startline?
Use this season to create the routine that works for you. Honor your “why,” establish your process goals, learn to adapt appropriately, and lock in consistency. Keep showing up, one step, one breath, one run at a time.