Winter is here—and it’s a tough time to stay active and healthy.
The cold weather, the shorter days and the temptations to cosy up next to a fireplace make it too easy to hibernate indoor. But staying active during the winter months is crucial not just for your physical but mental health, as it helps boost your mood, reduce stress and improve sleep, as well as strengthen your immune system and keep seasonal illnesses at bay.
If you’re not a fan of the cold, we're here to share five practical tips to help you stay warm, active and healthy all winter long.
1. Choose the Right Winter Workout
As much as running and hiking are great ways to stay active and enjoy the great outdoors in winter, it's important to choose activities that are appropriate and safe for the weather conditions.
Working out in winter does require a bit more planning, but it only takes a quick check on the Weather app on your smart phone, and it’s worth it! Scheduling your workouts according to the weather forecast will help you avoid getting caught in the rain—or worse, snow—when you’re out there pounding the pavement or tackling a trail.
On days when the weather is too harsh, consider indoor workouts like yoga, Pilates, spinning, HIIT or strength training... But, if you really can’t get through an entire winter without running, there are always indoor options like treadmill running or indoor running tracks, which offer a challenging run—minus the cold and slippery surfaces.
Not sure where to start? We’ve put together a list of our favourite gyms in Manchester for all the Mancs out there. Don’t worry if you’re not based in Manchester, gyms not on our list like Barry’s, 1Rebel, SoulCycle and Orangetheory can be found across the UK.
If those aren’t available to you, just look for a gym with a positive vibe where you feel comfortable and confident getting a good workout. The right environment makes all the difference in helping you stay motivated in the winter months.
2. Layer Up
Maybe you live for the thrills of running outdoors in winter? Perhaps the cold fuels your fire?
If you're really determined to brave the cold, here's the key to staying warm during outdoor runs: layering. And here are a few tips to help you dress for success:
- Build your foundation with a moisture-wicking base layer that draws sweat away from your skin
- Add a mid-layer like a gilet or a half-zip jacket, which lets you dial up or down the temperature depending on the workout intensity
- Wrap yourself up with a waterproof and windproof outer layer to protect you from whatever the elements throw your way
Remember, always start with more layers than you think you need and adjust on the go. Because it's easier to remove layers than to add them.
Looking to invest in some quality winter gear? Shop our selection of base layers, mid-layers and outerwear—including the brand-new SWP 01 Waterproof Rain Jacket—made specifically for runners.
3. Fuel Your Body
What you put into your body is just as important as what you put on it.
Proper nutrition is essential for staying warm and keeping your energy levels up during winter, so prioritise foods that are rich in carbohydrates and fats. This is because carbohydrate and fat oxidation increase in response to prolonged exercise in cold conditions, likely to provide sustained energy and maintain body heat during physical activity.
It’s also important to match your caloric intake with your energy expenditure and staying hydrated. You may not feel as thirsty in winter as the temperature drops, but dehydration can still happen and lead to fatigue, muscle cramps and impaired cognitive function.
To optimise your energy levels and recovery during the winter months, consider supplementing your nutrition with products designed to combat fatigue and enhance endurance. Enter Styrkr, founded by endurance enthusiast Christian Sanderson, is at the forefront of supplement innovation in supporting athletes in reaching their peak performance.
Powered by their pioneering PlasmaTech™, their range of drinks, gels and salts works directly in the bloodstream to optimise energy expenditure, empowering you to perform harder for longer. Not to mention it’s produced in the UK with the highest quality standards and supported by scientific research in partnership with the University of Hull—so you know these are supplements you can trust.
4. Ease Into It
Don't try to do too much too soon! And definitely don't expect to keep up your usual summer workout routine and maintain the same intensity during winter.
The colder weather and shorter days can impact your body's ability to perform at its normal pace. To avoid injuries and burnout, take it easy to start with and gradually increase the intensity of your winter workouts to give your body time to adapt and acclimatise to the change in seasons.
5. Listen to Your Body
Overexercising in any season can lead to burnout and injury, which in turns impedes your progress.
It's important to stay tuned to your body and plan your workout routine accordingly. If the cold is too much for your body to handle, if you ever feel unwell or experience discomfort when exercising outdoor in winter, take a step back and let your body rest—in the meantime, reevaluate your winter workout regime.
A great way to aid recovery is incorporating recovery techniques, like Reset at 1Rebel (currently only available at their High Street Kensington gym), a brand-new concept that lets you move between the sauna and cold plunge. This recovery technique accelerates recovery by improving circulation, reducing muscle soreness, promoting the flow of endorphins and boosting both your immune system and mental health.
For those up north, FIX offers an incredible recovery experience right in the heart of Manchester. Home to the UK’s largest sauna, handcrafted from Western red cedar, FIX is the place where you can truly recover and rejuvenate. Beyond the sauna, FIX also offers themed sessions in breathwork, vocalisation, massage and more. Whether you’re looking to reduce muscle tension or just improve mental clarity, FIX provides a holistic approach to recovery to get you primed for the next challenge.
Winter Wellness Is Within Reach
The key to staying fit in winter is to find activities that are safe, that you enjoy and that will complement your lifestyle. With a little planning and preparation, you can make the most of winter.
And remember to cut yourself some slack! Staying active in this time of year is a challenge for anyone, so just make sure you set realistic goals and focus on the journey, not the finish line.
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