Here I'll explain how to stay fit in winter without a gym – and why training in low temperatures is even a little more effective.
Outdoor training in winter – does it make sense?
You hear these prejudices all the time, but really they're just bad excuses, aren't they? Here I'll explain how to stay fit in winter without a gym – and why training in low temperatures is even a little more effective.
One thing first: for complete beginners, outdoor training in winter really isn't ideal. If you're not used to exercise, you shouldn't start in winter at very low temperatures. There's nothing wrong with indoor training, of course – there are great home workouts. But if you're already used to running, cycling etc., falling temperatures can't stop you from training effectively.
The right clothing
First of all, take care of the right clothing. Most important: your clothes should be windproof. If icy wind blows through your jacket, you can catch a cold quickly. A rain- and windproof jacket is ideal – softshell, for example. Underneath, depending on the temperature, wear a technical shirt with short or long sleeves, or sometimes both. Cotton, by the way, is generally unsuitable in winter, as it gets wet quickly and cools the body down.
Your legs are covered too: there are special winter running tights, lightly lined on the inside at the thighs and sometimes the bum. Add warm socks or knee socks and a headband or thin hat (ideally made of breathable material), and you're ready for winter temperatures.
But here too, more isn't always better. You're dressed best if you feel slightly chilly before training. After all, you warm up quickly once you get moving. If you wear too much, you start to sweat and may take off the top layer – leaving you soaked underneath and prone to catching a cold.
Warming up in winter
Warming up needs a little more attention in winter than in summer. Make sure you jog loosely to warm up and mobilise your joints. At the very least, include a few squats, lunges and arm circles. Only stretch once you're properly warm – either during your workout or afterwards – otherwise you can easily injure yourself.
The workout
Once you're warm, you can start your workout. Start slowly here too and give your body time to get used to the temperature – especially when you're coming out of dry, heated air. But watch out: in winter, roads can get icy quickly.
You should also breathe in through your nose, so the cold air is warmed a little before it reaches your airways and lungs. At temperatures near or below freezing, you can also tie a thin scarf over your mouth and nose.
In general, only train as long as you still feel good (that applies in every season, by the way!). Better to stop if your lungs burn from the cold air or you feel very weak.
After training
When you get home, quickly get out of your sweaty clothes and into a warm shower. Don't stand around outside for too long, as your body now cools down faster. Once you've had a nice warm shower and put on dry clothes, you have time for a thorough stretch.
When is it too cold?
Everyone feels cold differently, but in general outdoor training is not recommended below minus ten degrees. The very cold air irritates the bronchi too much. At such low temperatures, go for a walk instead.
The benefits of outdoor training in winter
- You burn more calories – because of the low temperatures, your body needs more energy to maintain its temperature.
- Happy hormones – your body works at full speed, which also boosts endorphin production.
- Toughening up – you get used to low temperatures, feel the cold less and get sick less often with regular outdoor training.
And nutrition?
In winter, just as in summer, you should eat healthily and in a balanced way. Eat plenty of fruit and vegetables to give your body enough vitamins. A warm tea or a hot soup is perfect for warming your body from the inside. Ginger is the all-rounder for colds: a freshly brewed ginger tea helps with a runny nose and cough and supports your immune system. A splash of fresh lemon juice adds an extra kick of vitamin C.
Winter training checklist
- Wind- and waterproof clothing
- Hat or headband
- Thorough warm-up
- Start easy
- Breathe through your nose
- Warm shower and dry clothes afterwards
- Ginger for your immune system
