Plus all the kit you need to beat the freeze
By Priyanka Joshi, 7th January 2025 How to stay warm while exercising outdoors this winter
If the cold, miserable January weather has derailed your new year exercise plans, you’re not alone. Mustering up the motivation to lace up your trainers and venture outside for a workout when it’s freezing, windy and pouring with rain is hard.
Yet, despite the overwhelming temptation to skip your session and curl up on the sofa with a hot chocolate instead, you could be missing out on some major benefits. Evidence shows that working out in nature can help boost mood, reduce stress and improve self-esteem. According to one Finnish study, it can also have a positive impact on sleep quality, while research published in Environment, Science and Technolgy notes that outdoor workouts are associated with greater feelings of satisfaction and revitalisation.
To help you reap the benefits of winter exercise – and stay safe and comfortable while doing it – we’ve asked personal trainers Caroline Idiens, founder of Caroline’s Circuits, and Nancy Best, founder of Ladies Who Crunch, to share their top tips. We’ve also rounded up the best kit to keep you comfortable while you run, jump, hike or cycle.
What to wear for a workout in winter
According to Best, having the right kit can make a world of difference for performance, enjoyment and safety. “It’s important to regulate your body temperature when the weather’s cold,” she says. “Your body works harder to keep your blood flowing to your core and vital organs, which can lead to poorer circulation around areas like your hands and feet.”
To protect your extremities, she recommends investing in a good pair of gloves and some thick socks. A beanie hat or ear warmer are also worth considering.
“It’s tempting to wear a cosy tracksuit, but I'd recommend wearing multiple layers that you can slowly remove as you need to,” she adds.
When it comes to fabric, moisture-wicking, breathable materials like polyester, nylon, bamboo and wool are best. Steer clear of cotton, which traps moisture and causes friction. If rain is on the cards, a good quality waterproof jacket should provide some insulation while keeping out the damp and cold.
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