If you have been following my blog in the past year, you will know that I began running on a regular basis. I’m almost at a full year of running 50+ miles per month.
I’m quite proud.
As I write this blog on Groundhog Day 2026 (the varmint doesn’t have any scientific training, so I cannot subscribe to his shoddy predictions), I’m reminded of how the recent Indiana snowstorms and arctic freezes predict and control exercise behavior.
Sorry, Punxsutawney Phil, the environment predicts my running behavior.
Winter is Here
January brought our community nearly 12” of snow on one Sunday and 3+ weeks of sub-freezing temperatures. We got dumped on, and it hasn’t melted away yet.
We might get above freezing by the end of the week.
I can’t wait!
And that’s the point.
My recent running history involved outside runs with clear pathways unless we had a rainy downpour. My running behavior came under stimulus control of the days of the week (Tuesdays and Thursdays) and along one of 4 different running paths that I curated based on my lifestyle — three on the way home from school drop-off, and one in my neighborhood.
Not much could knock my behavior off track.
Enter Behavioral Principles
Environmental stimuli that increase the value of certain outcomes and behaviors are called “Motivating Operations”. That is, they operate on the environment to make certain behaviors more or less likely.
- When the sun is out and the sidewalks are clear, I am likely to run one of my typical routes.
- When the temperature is sub-zero, and the sidewalks are snow-covered, I am likely to run indoors.
Technically, the latter functions as an “Abolishing Operation”. Running outside behavior decreased, and the value of that outcome, running unsafely on icy sidewalks, diminished as well.
Problem-Solving and Modifying My Environment
Before the snowfall, I prepped for running in the cold weather. Found my hat and gloves, ordered running leggings. I was ready for the cold, but not the snow.
Under most conditions, I could run and deal with the cold. I managed 30 mph wind gusts and a feels like temperature of 10 degrees. But the snow abolished outside running behavior.
The snow appeared, and my outside running disappeared.
Adapt Or Stop Running?
Now, did I stop running altogether? No, but my overall January 2026 miles took a dip. Snow-free, January started off with a bang! Resolutions not included.
Given that most runs are 45–90 minutes, I found that my limit on a treadmill is about 60 minutes. I enjoy being outside, navigating turns, and doing running math in my head while I’m out. Gigantic reinforcers for me (and likely most runners too!).
That all goes away on the treadmill.
If I couldn’t run outside, how did I adapt?
I leveraged what was available in my exercise environment:
- An active gym membership
- My wife’s guest gym membership
At my CrossFit gym, we have 4 self-propelled treadmills.
At my wife’s gym, they have motorized treadmills.
I’ve used the self-propelled treadmills for 5+ years now and became a fan. The motorized treadmills are different. But after a few miles, I got used to mine.
Depending on the flow of the week, I hopped on a treadmill at either gym.
It was nice to have that flexibility.
Oh, and for the less snow-acquainted, the first couple of days into the storm messed up our schedules:
- 4 hours of snow shoveling on a Sunday
- 2 school snow days
- 2 late starts
Not only was I adjusting my exercise pattern, but to the safety and needs of my family.
Boy, was I wiped out after the first week?!?!
So what’s next?
Well, as I drive around my community, I find myself looking for that patch of dry cement, tracking the outside temperature (is it going to thaw?!?!).
Woohoo! It will be over 32 by the end of the week!
In this case, the opposite occurs:
Melting snow functions as an “establishing operation”
…increasing the value of running outside and behaviors associated with it.
These behaviors are now valuable:
- scanning for empty sidewalks,
- taking different roads to scope out different pathways, and
- going through my mental running checklist:
- Am I running outside tomorrow?
- By the weekend?
- Is my running cold gear laundry clean?
I’m not magically motivated; I interacted with my environment.
Now it’s time to go check the hamper!
