10 tips & tricks for your outdoor exercise in winter

In principle, anything is possible, just the weather is a crucial factor to consider. You have the possibility to go jogging for example. Please use our free running plans, especially if you plan to take part in a fun run next year. You can also go cycling, do a workout with bodyweight exercises, circuit training in fitness trails or go for a long walk. Of course, if you have the opportunity, skiing or cross-country skiing are alternatives.

We all know the feeling: you come home from work exhausted, it’s already dark and you really just want to snuggle under a warm blanket. The motivation to get up, change clothes and exercise outside is usually little. In winter it is really important to move around, ideally outside in the fresh air. Exercise strengthens the immune system and as a result, we protect ourselves from infections and illness. In addition to this, people are increasingly prone to seasonal depression in winter, which can be prevented by exercising outside. Once we have picked ourselves up and done some exercise, we feel much better and re-energised, which in turn is good for the figure during periods of overeating like the Christmas holidays. The more exercise we do, the more Christmas chocolate we are allowed to eat, that’s actually motivation in and of itself!

Remind yourself of the benefits and once you have moved and started, nothing will stop you. It’s best to get your exercise clothes ready in the morning so that they almost yell at you to exercise.

So that we don’t catch a cold when exercising outdoors, it is important to wear the right clothes. Thin layers are best suited for this. If you are nice and warm in your clothes indoors, you will usually be too warm outside when exercising. It is best to wear functional clothing, because this does not absorb your sweat but transports it to the outside.This way your clothes do not get wet and cold. In addition to this, you should always wear gloves and a hat, as a lot of heat is lost on your head.

Remember that the risk of slipping is greater if there is snow or it has frozen. There are special training or running shoes with a better tread. These give you more support and make you feel safer. In the dark make sure to take a torch with you and wear reflectors so that you are not overlooked and can see the path in front of you.

At cold temperatures, muscle injuries and cramps occur faster due to the stress on the body. The reason for this is the bad blood circulation, so you should boost it with a few warm-up exercises in advance. It is best to do this at home and then slowly start your training outside. It is better to warm up for a full 10 minutes rather than just 5 minutes. For example, you can walk up and down stairs, do some dynamic stretches, or skipping.

Since our airways are sensitive to cold, it is important that we breathe through our nose when doing sports outside. This warms the air before it enters our airways, lungs and bronchi. In addition, cold air is always dry and this leads to loss of water and dries out the lower respiratory tract. If you find this difficult, you can wear a face mask. Alternatively you can wear a snood.

It is best to start your training slowly. Warm up well and increase intensity during your training. Your body and your respiratory system must get used to the cold temperatures first.

The important thing after your training in winter is when you get back inside. You should take off your sweaty clothes as soon as possible and warm up. A hot shower or a bath with alkaline bath salt is best suited to prevent muscle soreness. You should avoid stretching directly after your sports session. It is better to do it when you are warmed up again.

If you know that you often lack motivation in winter, training partners or training groups are a good way to combat this. It is best to arrange set dates during the week so that you are forced to keep them. In a group with a coach, he or she can certainly show you some great exercises for outdoor training. This way you are not alone out there and if you are afraid of falling, someone is there to help in an emergency.

Wherever you prefer! The most important thing is that you feel comfortable. Some people like to run their usual route because it makes them feel safer. Others prefer to take new routes, because they don’t perform as well on the ones they would do in the summer, which can be demotivating.

If the gyms are busy or classes fully booked it becomes difficult for many to find a suitable alternative. Nature offers plenty of alternatives! Just use trees, branches, benches, trim paths, playgrounds or stairs for your strength training. For example, you can do circuit training or body weight exercises with them. In some cities there are outdoor gyms. Here you have more tools and the training may even be closer than your gym. Just do what you enjoy!However, make sure that the equipment or training aids are free of snow, so there is no risk of injury.

If you still lack the motivation, remind yourself of the advantages of outdoor sports. Training in winter provides a basis for summer. In addition to this, you release the happiness hormone serotonin during exercise. That’s why we always feel good after exercising! In addition, exercising has many positive effects on our body. It has a positive effect on cardiovascular diseases, the respiratory system, as a result of which the efficiency of the brain, heart and spine increases. Of course, the appearance of the body also benefits from regular exercise. And the most important thing: it’s fun! Find the sport that you enjoy the most. Because if we enjoy something, we’d rather do it straight away.

Doing sports outdoors in winter is very important. It has a positive effect on our body and spirit. It is important to be prepared and then nothing stands in the way of that negative inner voice.

Make sure to drink enough, especially in winter. We usually sweat less in winter, but should drink as much as in summer, so that our mucous membranes remain moist and are well supplied with blood. This protects us from diseases caused by viruses and bacteria.

Therefore: do not forget to drink!