How to winter-proof your workout

Short days, dark nights, Baltic temperatures; it’s no surprise that you’re lacking the drive to get outside and exercise.

As a PT and fitness journalist, I spend a fair chunk of my week exercising, but even I notice my motivation dips when the sun disappears by 4pm and I’m having to wear half my wardrobe just to go outside for a walk.

But winter doesn’t have to mean putting a brake on your workouts.

While exercise comes with a whole stack of benefits, I find that exercise, along with good food, is the one thing that actually keeps me energised during winter. It keeps my mood up and it keeps me feeling strong and in shape. You can feel the same way too by making a few little tweaks and overcoming the cold-weather hurdles which so often make exercise feel like a total chore. Here’s how to overcome all those wintry issues…

The problem: it’s too dark

When the sun doesn’t rise until late and then sets again before you’ve even shut your laptop, it’s tempting to call off your morning and evening workouts. After all, there’s a safety aspect to consider: 72% of women change their outdoor activity routines during winter and almost a quarter of women (23%) avoid certain areas, according to Sport England. Add in the fact that it's hard to even see where you’re going, and skipping your workout feels like a no-brainer.

Darkness doesn’t need to derail your workout regime however.

If you are out alone, make the most of Find My on iPhone, or Google Maps on Android, which lets you share your exact location with family and friends.

“Running? Pick your route wisely,” adds Sarah Campus, a PT and founder of LDN MUMS FITNESS. “Well-lit streets, parks or running tracks tend to be safest. If you're running on the road, run against traffic as it’s easier for cars to see you, for you to see the cars, and for both to react.”

It can also be smart to rethink your soundtrack. Music might be motivating, but it can be distracting. Keep the volume low or try bone-conduction headphones which allow you to still hear your surroundings. Better yet, leave the headphones at home and work out with a friend, or your dog.

It’s wise to invest in some reflective kit too; even a hi vis band on your arm or a hi vis running vest allows others to see you. “Light up with a headlamp or even a flashing hair tie to stay visible and so you can see where you’re going,” adds Sarah.

The problem: It’s too cold

Although it takes me a far longer to prepare myself for a cold-weather run, once I’ve started, I rarely regret it. Unless I’m wearing the wrong kit, of course. In which case, numb fingers, blue lips and stiff joints become commonplace.

When getting dressed, work in layers. “A good moisture-wicking base layer keeps sweat off your skin and keeps you cool when you warm up,” says Sarah. “For your mid layer, try an insulating fleece or thermal top if it’s very cold. Your outer layer needs to be windproof and/or water-resistant if it’s windy or wet.”

Don’t forget your legs. I still rock out the shorts in winter but thermal leggings are fantastic if it’s particularly cold outside.

As for the extras, get a decent pair of running gloves, a hat (80% of your heat escapes from your head) and to protect your neck, try a loop scarf.

Just don’t go OTT with your warm-weather dressing. “You want to dress like it’s 5 to 8°C warmer than it actually is as you’ll warm up once you start moving,” says Sarah.

The problem: I’ve forgotten how to enjoy exercise

Everything feels more fun in the sun, I get it. But, just 20 minutes of exercise (ideally in daylight) can help to lift your mood and energy, even in the depths of winter. And who said it had to be rigorous formal exercise? Why not go for a hike, walk (or chase!) the dog, join a local football or sports team?

If you’re a runner, try joining a local run club. “This holds you accountable and it’s more motivating. I love the runner’s high after a long day of working on my own or being around the kids,” says Sarah. Visit RunTogether for a run club near you or give your local ParkRun a try. Every Saturday at 9am, thousands of free, timed 5k runs take place across the UK and they’re open to all abilities.

On your own? Your favourite tunes or podcast can make exercise much more enjoyable. Sarah recommends pairing this with a rewarding post-workout hot chocolate or coffee too.

The problem: I don’t want to leave the house

The idea of swapping your cosy home for the frosty temperatures outside is rarely tempting.
Luckily, home workouts can be just as effective. “They’re convenient, you don’t have to wait around for gym equipment, it’s a lot more private and there's no need to worry about opening/closing hours,” says Sarah.

Although you can work out using just your bodyweight, investing in some home workout kit adds more variety to your workouts. “I recommend dumbbells of varying weights, resistance bands and ankle weights,” says Sarah. Brand new gym equipment can set you back a fair bit, however second hand options on Facebook Marketplace, Vinted and Ebay come at a fraction of the price.

For workout inspiration, try FIIT (from £20 p/m, iOS and Android) which offers a huge selection of follow-along workouts led by energetic instructors. Less Mills On Demand (14-day free trial, iOS and Android) also offers thousands of workouts, from core-based sessions to at-home barre workouts.

The problem: I hate swimming in winter

Diving into a pool on a hot summer’s day is great. But come winter, the shivering, wet-hair scenario puts me right off.

Of course, swapping to indoor swims is a safe bet to maintain your swim fitness. Dry off as soon as you’re out of the pool, shower and get dressed before blasting your hair with the dryer. A hat will also keep your head warm.

If swimming feels like a total no-go, Sarah suggests swapping pool sessions for other low-impact, indoor cardio. “Indoor rowing offers a full-body workout, it’s joint-friendly and great for improving your fitness and strength; cycling helps build endurance and strength; and the cross-trainer is also a smooth, low-impact machine.”

Walking, often underrated, offers a drier option too. “It’s easy to adapt to the intensity of walks. Try a quick, brisk walk, a weighted walk wearing a heavy backpack, or go for some hill hikes to work your legs a little harder,” says Sarah.

The problem: I’ve lost all motivation

No matter how miserable it is outside, exercise is a 365 thing, especially if the winter months leave you feeling flat and frustrated.

Research published in the journal The Lancet Psychiatry, analysed the responses of 1.2 million adults and found that among those who exercise, the number of poor mental health days (which included stress and depression) dropped by more than 40 percent. Just three to five 45-minute exercise sessions a week were found to offer the best mental health results.

Exercise also supports your immune system, keeping coughs and colds at bay. Research in the journal Exercise Immunology Review found that regular bouts of moderate intensity exercise up to 45 minutes is ‘beneficial for host immune defense’.

Plus, if you’re anything like me, the amount of stodgy comfort food you eat increases as temperatures drop. Exercise helps to balance out this extra intake, so your calories in don’t constantly outweigh your calories out and you won’t be struggling to do up your favourite jeans come spring time. A balance of cardio and strength training will keep your metabolism revved up.

If the benefits of winter exercise aren’t enough to sway you, try setting yourself a motivating goal. Perhaps weight loss before a spring holiday or hitting a PB in an upcoming race? “Having a clear reason why you are doing what you are doing and having it written down or telling someone about it, will support your motivation and hold you accountable,” says Sarah.

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