How can you stay active outdoors during winter. What are the best practices for cold-weather workouts. Which clothing and gear options maximize safety and comfort. How does exercising in cold temperatures impact your body and mind.

The Benefits of Outdoor Winter Workouts

Maintaining an outdoor fitness routine during winter offers numerous advantages for both physical and mental well-being. While the cold weather may tempt you to hibernate indoors, venturing outside for exercise can provide unique benefits that indoor workouts simply can’t match.

Exercising outdoors in winter can help:

• Combat seasonal depression and boost mood
• Increase energy levels
• Prevent unwanted weight gain from decreased activity
• Improve focus and creativity
• Reconnect you with nature

Research has shown that spending time outdoors, even in cold weather, can have significant positive effects on mental health. A study published in the journal Ecological Applications in November 2020 found that Tokyo residents who spent more time outside during pandemic-related lockdowns reported better mental health outcomes, including reduced depression, increased life satisfaction, and improved self-esteem.

Essential Cold-Weather Fitness Tips for Safety and Comfort

To make the most of your winter workouts and stay safe in challenging conditions, consider the following tips:

Choose Moisture-Wicking Fabrics

Why is staying dry crucial for cold-weather exercise? Wet clothing can quickly lead to chilling and increase the risk of hypothermia. To avoid this, opt for synthetic fabrics like polyester, nylon, and polypropylene instead of cotton. These materials wick moisture away from your skin approximately 50% faster than cotton, helping you stay dry and comfortable throughout your workout.

Master the Art of Layering

Proper layering is key to maintaining body temperature during winter workouts. How should you layer for optimal comfort?

1. Base layer: Choose a thin, synthetic fabric to wick sweat away from your skin
2. Middle layer: For extra cold days, add a polar fleece layer for insulation
3. Outer layer: Protect yourself from wind, snow, and rain with a shell jacket or vest

The outer layer’s water-repellent properties should be balanced with breathability to allow moisture from sweat to escape.

Prioritize Visibility

Winter brings shorter days and reduced visibility, making it essential to stand out during outdoor workouts. Opt for brightly colored clothing and consider adding reflective gear or blinking lights to your outfit. This not only helps others see you but also improves your own visibility, reducing the risk of accidents or falls.

Protect Your Extremities

Why do fingers, ears, nose, and toes require extra protection in cold weather? During exercise in low temperatures, blood is redirected to the body’s core, leaving extremities more susceptible to cold. To combat this:

• Wear a hat or headband to keep your ears warm
• Use gloves or mittens to protect your hands
• Choose thick, moisture-wicking socks for your feet
• Consider technical briefs or extra layers for men

Remember to opt for wool or synthetic materials for these accessories to maintain their moisture-wicking properties.

Adapting Your Footwear for Winter Conditions

Standard running shoes may not provide adequate protection in cold weather, as they’re designed to allow heat to escape. How can you modify your footwear for winter workouts?

• Use shoe covers to block cold air and moisture
• Choose winter-specific running shoes with added insulation and water resistance
• Consider trail running shoes for better traction on slippery surfaces

By adapting your footwear, you can ensure your feet stay warm and dry throughout your outdoor workout.

Understanding Cold Weather’s Impact on Performance

Exercising in cold temperatures affects your body differently than working out in milder conditions. How does cold weather influence your performance and physiology?

• Increased calorie burn: Your body works harder to maintain core temperature, potentially burning more calories
• Reduced blood flow to extremities: This can lead to decreased dexterity and increased risk of frostbite
• Altered breathing patterns: Cold air can cause bronchospasm in some individuals, leading to coughing or wheezing
• Decreased flexibility: Muscles and joints may be stiffer in cold weather, increasing the risk of injury

Understanding these physiological changes can help you adjust your workout intensity and take necessary precautions to stay safe and comfortable.

Tailoring Your Warm-Up for Cold Weather Workouts

A proper warm-up is crucial for any workout, but it becomes even more critical in cold weather. How should you modify your warm-up routine for winter exercise?

1. Start indoors: Begin with light exercises inside to raise your body temperature
2. Gradually increase intensity: Slowly ramp up your effort to avoid shocking your system
3. Focus on dynamic stretches: Incorporate movements that mimic your workout to improve flexibility and reduce injury risk
4. Don’t rush: Allow extra time for your warm-up to ensure your body is fully prepared for the cold

By taking the time to warm up properly, you’ll improve your performance and reduce the risk of cold-related injuries.

Hydration Strategies for Cold Weather Exercise

Staying hydrated during winter workouts is just as important as in warmer months, but it’s often overlooked. Why is hydration crucial in cold weather, and how can you ensure you’re drinking enough?

• Cold air is typically drier, leading to increased fluid loss through respiration
• Thirst sensation may be reduced in cold temperatures, making it easier to become dehydrated
• Proper hydration helps maintain body temperature and overall performance

To stay hydrated during winter workouts:

• Drink water before, during, and after your workout
• Consider using an insulated water bottle to prevent freezing
• Opt for warm fluids if cold drinks are unappealing
• Monitor your urine color to gauge hydration levels

By prioritizing hydration, you’ll maintain your performance and reduce the risk of cold-related health issues.

Winter Workout Safety: Recognizing and Preventing Cold-Related Injuries

While outdoor winter workouts can be invigorating, they also come with unique risks. How can you identify and prevent cold-related injuries?

Frostbite

Frostbite occurs when skin and underlying tissues freeze due to exposure to cold temperatures. Symptoms include:

• Numbness or tingling in affected areas
• Skin that appears waxy, white, or grayish-yellow
• Firm or hard skin

To prevent frostbite, keep extremities covered and limit exposure to extreme cold.

Hypothermia

Hypothermia is a dangerous drop in body temperature below 95°F (35°C). Signs include:

• Shivering
• Slurred speech
• Confusion
• Drowsiness

To avoid hypothermia, dress appropriately, stay dry, and limit exposure to cold and wind.

Slip and Fall Injuries

Icy or snowy conditions increase the risk of slips and falls. To reduce this risk:

• Wear shoes with good traction
• Shorten your stride on slippery surfaces
• Be aware of your surroundings and watch for ice patches

By staying vigilant and taking proper precautions, you can enjoy the benefits of winter workouts while minimizing the associated risks.

Embracing Winter Sports for Fitness and Fun

Winter offers unique opportunities to engage in seasonal sports that provide excellent workouts. How can you incorporate winter sports into your fitness routine?

Cross-Country Skiing

Cross-country skiing is an excellent full-body workout that combines cardiovascular endurance with strength training. Benefits include:

• High calorie burn
• Low impact on joints
• Improved balance and coordination

Snowshoeing

Snowshoeing is a great way to enjoy winter hiking while providing a challenging workout. Advantages of snowshoeing include:

• Accessibility for beginners
• Excellent lower body and core workout
• Opportunity to explore scenic winter landscapes

Ice Skating

Ice skating offers a fun way to improve balance, coordination, and leg strength. Benefits of ice skating include:

• Enhanced proprioception and body awareness
• Improved cardiovascular fitness
• Social opportunity when done with friends or family

By incorporating these winter sports into your routine, you can maintain fitness while enjoying the unique pleasures of the season.

Motivation Techniques for Consistent Winter Workouts

Staying motivated to exercise outdoors during cold weather can be challenging. How can you maintain your commitment to winter workouts?

1. Set specific, achievable goals: Create a winter fitness plan with clear objectives to keep you focused
2. Find a workout buddy: Partner with a friend to hold each other accountable and make workouts more enjoyable
3. Reward yourself: Establish a system of rewards for meeting your winter workout goals
4. Track your progress: Use a fitness app or journal to monitor your achievements and stay motivated
5. Embrace the season: Find ways to enjoy winter-specific activities and scenery during your workouts
6. Prepare the night before: Lay out your workout clothes and gear to reduce morning resistance
7. Visualize success: Imagine the sense of accomplishment you’ll feel after completing your workout

By implementing these motivation techniques, you can maintain a consistent winter workout routine and reap the benefits of outdoor exercise year-round.

Nutrition Considerations for Cold Weather Exercise

Proper nutrition plays a crucial role in supporting your winter workout routine. How should you adapt your diet to fuel cold weather exercise?

Increased Calorie Needs

Cold weather workouts may require more energy to maintain body temperature. Consider:

• Slightly increasing your calorie intake, particularly from complex carbohydrates
• Consuming a small snack before heading outdoors to provide readily available energy

Warm, Nutrient-Dense Foods

Opt for foods that provide both warmth and essential nutrients:

• Hearty soups and stews rich in vegetables and lean proteins
• Oatmeal or other warm whole grains for sustained energy
• Hot beverages like herbal tea or low-fat hot chocolate for hydration and warmth

Post-Workout Recovery

After a cold weather workout, focus on replenishing energy stores and supporting muscle recovery:

• Consume a combination of carbohydrates and protein within 30 minutes of finishing your workout
• Consider warm recovery options like a protein-rich soup or hot chocolate made with milk

By tailoring your nutrition to support cold weather exercise, you can optimize your performance and recovery while enjoying the unique benefits of winter workouts.

How to Work Out Outside in the Winter

Has winter sent your outdoor fitness habit into hibernation? Don’t wait until spring to get back outside.

Outdoor exercise is good for your body and mind, no matter the time of year.

During winter, exercise can help ward off the blues, boost energy, and prevent unwanted weight if you find yourself more sedentary this time of year.

And getting out of the house to work out can be extra mood-lifting. “Getting outside, even in the cold, allows us to reconnect with nature, break away from the digital and concrete world, and boost focus and creativity,” says Eric Ridings, a personal trainer and exercise massage therapist in private practice in Chicago.

Research found, for example, that at the height of pandemic-related lockdowns and social distancing, getting outdoors was a mental health win. A study published in November 2020 in the journal Ecological Applications found that Tokyo residents who spent more time outside in May 2020 reported better mental health, as measured by self-reported depression, life satisfaction, subjective happiness, self-esteem, and loneliness.

RELATED: The Ultimate Winter Wellness Guide

Still not quite ready to brave the harsher weather? Try these cold-weather fitness tips to stay safe, warm, fit, and mentally healthy.

1. Dress ‘Dry,’ Not Just ‘Warm’

The quickest way to lose body heat is to get wet. Because water is an efficient heat conductor — moving heat away from the area of highest concentration (your body) to the lowest (cold air outside) — being wet will quickly leave you chilled and miserable. If you’re cold and wet you may be more inclined to cut your workout short, and you’ll also increase your risk of hypothermia (when your core body temperature falls below 95 degrees Fahrenheit) or, in freezing conditions, of getting frostbite, Ridings says.

“Wet fabric next to your skin will zap your body heat and give you an unwanted chill,” says Jeff Galloway, a former Olympic runner and the author of Running: Getting Started (and other running training books and programs).

That means, skip active wear made of cotton, which soaks up sweat and rain and holds in moisture. He recommends opting for synthetic fibers instead, such as polyester, nylon, and polypropylene designed to dry quickly. “They wick away moisture about 50 percent faster than cotton,” Galloway says.

2. Layer Up

Don’t stop at sweat-wicking clothes. You also need layers to trap warm air next to your body and keep out the elements (like rain, snow, and wind), says Brian Calkins, an American Council on Exercise (ACE)–certified personal trainer and the president of HealthStyle Fitness in Cincinnati.

Here’s how to layer up for winter workouts: First, put on a thin base layer made of synthetic fabrics (discussed above) to help pull sweat away from your skin. If it’s really cold outside, wear a middle layer, such as polar fleece, for extra warmth. Then, add an outer layer (or shell) to protect you from wind, snow, and rain.

Depending on the weather, your outer shell can be a lightweight nylon windbreaker or vest, or a heavyweight, waterproof jacket.  Note that the more water-repellent the shell, the less it will allow moisture from the inside (your sweat) to escape, even if you’re wearing the proper base layer.

RELATED: What to Wear for Cold-Weather Workouts

3. Opt for Bright Colors

Black may be chic, but bright clothes are better for outdoor exercise. Not only is it colder in winter, it gets darker earlier and for more of the day, too. Poor visibility from rain, snow, or overcast or dark skies makes it tougher for others to see you. This applies whether you’re sharing the road with motorists or sharing the trail or path with other snow-sports enthusiasts.

Wear brightly colored clothing and gear whenever possible and consider purchasing reflective gear or blinking lights, Ridings says. Apart from helping others see you, wearable flashlights are great because they improve visibility for you, too, to help prevent missteps and falls.

4. Protect Your Extremities

Fingers, ears, nose, and toes are affected most by chilly temperatures because “blood is shunted to the core of the body, leaving less blood (and subsequently less heat) available to hands and feet,” Calkins says.

To keep your extremities from freezing, wear a hat or headband and gloves or mittens. You can always take them off and tuck them in a pocket if you get warm. Thick socks also help. All these add-ons should be wool or synthetic, rather than cotton, to help keep sweat off your skin. Men may also need to consider a good pair of technical briefs, underwear made from synthetic fabrics, or extra layers as needed, Galloway says.

If you find your toes getting particularly chilly, consider the design of your shoes. “Running shoes are designed to let heat escape, but in chilly weather the cold comes right in,” Galloway says. Shoe covers, which you can find at a skiing or hiking retailer, can help lock out the cold. You can also visit a specialty running store to try on shoes that are specially designed to withstand the winter elements.

5. Protect Your Skin

Winter air isn’t just cold, it’s dry. To keep your skin from drying out, drink plenty of water (roughly eight 8-ounce glasses per day) and apply moisturizing cream or lotion often, Ridings says. He recommends applying Vaseline to sensitive areas like the nostrils, tip of the nose, and ears for more protection. To block out biting winds, consider keeping your face covered with a running mask or scarf.

RELATED: Moisturizers Dermatologists Recommend for Soothing Dry Winter Skin

And here’s something you might not have thought about: the sun. Yes, you can get a sunburn in the winter. Even if it’s cloudy, UV rays can reach and damage the skin. What’s more, it’s important to realize that snow reflects up to 80 percent of UV rays, according to the Skin Cancer Foundation, so when there’s snow out you’re hit by many of the same rays twice.

If you’re skiing or snowboarding in the mountains, your risk of sunburn is even higher. For every 1,000 feet of elevation, UV exposure increases 4 to 5 percent, the Skin Cancer Foundation says.

Before heading out for a winter workout (no matter the elevation), apply sunscreen with at least SPF 30 to your face and any other skin that will be exposed and apply SPF lip balm before, during, and after your workout.  And don’t forget to protect your eyes with UV-blocking sunglasses, Ridings says.

RELATED: Top Tips for Healthy Winter Skin

6. Check Your Traction

Winter workouts can get slippery fast if any rain, snow, or ice is involved. If any of these elements are present, “Stay on plowed or salted surfaces,” Ridings says. Back roads and trails may not be as well maintained, and may have hidden obstacles that could lead to ankle or other injuries.

If you do plan to run or walk on snowy, icy surfaces, attaching snow or ice spikes to your running shoes will help you maintain traction to reduce the risk of falls, he says. But it’s important to stay off pavement if you’re wearing spikes. They’re designed to pierce snow or ice, so on paved surfaces they can impede balance instead.

7. Do a Warm-Up First

“Colder weather requires a longer warm-up,” Galloway says. Dynamic warm-ups increase blood flow and temperature in the muscles which, in turn, helps decrease the risk of injuries.

“When exercising in colder temperatures, you’re at an increased risk for sprains and strains,” says Debi Pillarella, an Indiana-based ACE-certified personal trainer and ACE spokesperson. Think of it as stretching a cold rubber band. It can snap easily, right? Warm it up, though, and it becomes more pliable and less likely to fray.

The best dynamic warm-up for you depends on what type of workout you’re doing. But for all warm-ups, be sure they include low-intensity movements that mimic the exercise you’re about to perform. If you’re a runner, for instance, a dynamic warm-up might include bodyweight lunges and squats, arm swings, and core activation work, Calkins says.

And be sure not to confuse warming up with static, bend-and-hold stretching. Those stretches are best saved for the end of your workout.

RELATED: All About Rest, Recovery, and How to Let Your Muscles Heal

8. Breathe Right

If you’ve gotten your heart rate up when the temperatures drop to the freezing point, you know it feels different from working out in warmer temperatures. It can actually hurt to breathe because of how your body reacts to cold, dry air.

“In cold weather, airway passages tend to narrow, which makes inhalation more difficult,” says Pillarella.

Breathing in through your nose can help warm and humidify air, but that’s not always feasible when you’re exerting yourself and breathing heavily. Wrapping a bandanna or scarf around your mouth (or another thin fabric layer) can help trap water vapor in when you breathe out to keep air more moist as you continue to breathe.

RELATED: How to Deal With Cold Weather Injuries

9. Remove Layers as You Heat Up

“The biggest mistake in dressing for cold weather exercise is putting on too many layers and not peeling them off in time,” Galloway says. After all, exercise will considerably warm you, and you don’t want to get ridiculously sweaty when you’re in subfreezing temps — leaving you at risk of everything from dehydration to frostbite.

As soon as you start to feel like your body temp is at about baseline, that’s the time to start discarding layers. “Remove it and tie it around your waist. If you get cold later, you can put it back on.”

Also, keep in mind that your exercise intensity will affect how many layers you need — and how soon you need to start removing them. Runners tend to need fewer layers than walkers because they move faster and produce more body heat.

RELATED: How to Dress for Every Winter Workout

10. Drink Up

Some people don’t feel as thirsty during cold-weather workouts as they do when exercising in warmer weather, says Galloway, but dehydration in colder climates carries a number of risks, including headaches and a drop in energy. You’re still losing fluids through sweat and breathing in lower temperatures, and you need to replace those fluids by drinking water.

Sip water during your workout and switch to a sports drink, such as Gatorade, if you’re planning to exercise for 90 minutes or longer (and if you’re not fueling up with energy gels or chews), Galloway recommends. But it’s important not to overdo it. No matter how much water you gulp down, your body can absorb only three to four ounces at a time, Galloway says. Trying to drink too much can lead to a dangerous (and in severe cases, potentially fatal) condition called hyponatremia, which is when your body is overhydrated and pushes fluids out of the blood and into tissue cells.

RELATED: What to Eat Before, During, and After Your Workout

Not sure how well hydrated you are? Pillarella says to pay attention to your urine. “Dark, low volume, and infrequent urination indicate that you need more fluid,” she says. Conversely, clear urine with high volume and frequency may mean you’re hydrating too much.

11. Head Into the Wind — to Start

The faster you’re moving, the higher the windchill factor — and your risk of hypothermia, Galloway says.

To help reduce the impact and keep you core body temp up, make sure that (if you’re performing an activity in a loop, like running, cycling, or skiing) you head into the wind at the beginning. That ensures that, on your way back, when you’re at your sweatiest and have the greatest risk of losing body heat, you aren’t fighting the windchill as well, he says. Keep the wind at your back and wear a wind-breaking layer (see tip No. 2). Let it push you forward.

12. Cool Down and Then Change Out of Damp Gear

Once you stop moving after a cold-weather workout, you’ll get chilled fast. But that doesn’t mean you don’t need to cool down. Whatever the weather, a cooldown is important after sustained exercise, Calkins says. “It helps your body eliminate exercise by-products and reduce potential muscle soreness.”

It also helps your heart take care of itself, Galloway adds. “Going straight from strenuous exercise to standing around creates stress for your heart.” He advises gradually tapering your exercise intensity during the final 5 to 10 minutes. Then, once breathing and heart rate normalize, repeat your warm-up and do some static stretching.

Then it’s time to get out of your damp workout clothes, which can suck away warmth. A warm shower and dry, clean clothes will keep that chill away.

13. Avoid Certain Conditions

Despite the benefits of fresh air, there are some weather conditions that increase the risk of injuries and that should be avoided altogether. Ice increases your risk of slipping, which can cause injuries.

“The dangers of extreme cold are frostbite and tissue damage due to prolonged exposure to cold temperatures without protection,” says Galloway.

Other health risks include added strain on the heart as lower temperatures cause blood vessels to narrow, as well as hypothermia, whereby the body expels heat quicker than it’s able to produce it, according to Harvard Health Publishing.

If you have a chronic health condition that may be aggravated or affected by cold weather, such as asthma, heart problems, or Raynaud’s disease, it’s a good idea to talk with your doctor about what types of cold-weather exercise is healthy for you and in what conditions. Mayo Clinic recommends that everyone consider taking the workout indoors if temperatures dip below 0 degrees F or the windchill is severe.

Additional reporting by Leoni Jesner.

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The wonders of winter workouts

Exercising in colder temperatures offers many advantages.

 Image: © amriphoto/Getty Images

Even though the temperature has dropped, this doesn’t mean you have to bring your workouts indoors.

“When it gets into the 40s and 30s, you can still enjoy your regular outside routines, like walking, running, and even cycling,” says Dr. Adam Tenforde, an assistant professor of sports medicine and rehabilitation at Harvard-affiliated Spaulding Rehabilitation Network.

Cold comfort

In some ways, winter can offer benefits you don’t get in summer. For instance, cold weather may actually improve endurance, says Dr. Tenforde. “In colder temperatures your heart doesn’t have to work as hard, you sweat less, and expend less energy, all of which means you can exercise more efficiently.”

Studies also have shown that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.

Plus, winter workouts help you get exposure to sunlight, which may help ward off seasonal affective disorder, a type of depression that some people experience during the winter months. While cold-weather exercise is safe for most people, if you have certain conditions, such as asthma or heart problems, check with your doctor to review any special precautions you need to take based on your condition or medications.

Get outside

You have to respect colder weather and make sure you’re properly prepared, just as you would with summer heat and humidity, says Dr. Tenforde. Here are some tips to stay safe and healthy while you enjoy your cold-weather workouts.

Wear layers. Dress in clothing that you can easily take off and put back on as needed. Start with a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body.

Next, add a layer of fleece or wool for insulation. (Always avoid cotton, which absorbs sweat and can make you colder.) Top this with a waterproof, breathable outer layer. “You may need to experiment to find the right combination of clothing based on your exercise intensity and comfort level,” says Dr. Tenforde.

Protect your head, hands, and feet. When it’s cold, blood flow concentrates in your body’s core to help keep you warm, which leaves your head, hands, and feet vulnerable to the cold. Wear gloves lined with wool or fleece, or add a thin pair of glove liners made of a wicking material under a pair of heavier gloves. Also, wear heavy socks and a wool cap, and protect your eyes from wind and glare with dark glasses.

Apply sunscreen. It may not feel hot, but you can still get sunburned in winter. Your risk increases if you are surrounded by snow, which can reflect sunlight. Always wear a product that blocks both types of ultraviolet rays — UVA and UVB — with at least 30 SPF, and a lip balm with sunscreen.

Stay hydrated. You are more likely to get dehydrated in cold weather because cold air tamps down thirst. While you may not need the same fluid intake as during summer, you still need to maintain the same approach to hydration. “Drink water before, during, and after your workout and pay attention to being thirsty,” says Dr. Tenforde. If you need help, set a timer on your phone or fitness tracker to remind you to drink.

Choose a safe surface. Make sure your route offers good footing and is clear and safe to navigate. Wear shoes with good traction and invest in walking poles for support and to help avoid slips and falls. “Always remember to monitor how your body feels during cold-weather exercise,” says Dr. Tenforde. “Enjoying outdoor exercise safely remains the priority.”

how to play sports outdoors in winter

In winter, you want to be warm: even persistent runners go to arenas and treadmills. And only skiers who have been waiting for snow all year go out. But if skiers can train in the cold, so can everyone else. So why train outside in winter? Julia Pukhkal, editor of the Health section, tells.

Exposure to cold hardens the body, trains the thermoregulatory system

Training in the cold includes an adaptation mechanism, which reduces the temperature threshold for the perception of cold.

It works like this: the body’s first reaction to cold is the constriction of peripheral (that is, superficial) vessels so that heat does not escape through them. This happens when the surface temperature of the skin drops to 36.5 degrees. Then involuntary trembling in the muscles begins and the metabolism accelerates, because the body tries to compensate for the heat loss that has occurred (which means that calories are burned faster).

People who subject themselves to periodic cold stress (less than one hour several times a week) get used to the cold faster. There are several mechanisms: in some, heat loss is reduced due to a faster narrowing of peripheral vessels in the cold, in others, metabolism changes. Cold stress also increases the percentage of brown fat in the body to white – it is involved in the hardening mechanism and is more favorable than white.

As a result, hardened people endure cold more easily, it is more difficult for them to become cold.

What kinds of sports can be played outside. Functional training is suitable for everyone, regardless of the profile sport

In winter, you can practice almost all sports outdoors, just like in summer. Here are a few activities that will suit everyone: running, workout, strength and functional training, skiing, mountain biking, Nordic walking and hiking.

The choice of training depends on goals and preferences.

If you want to spend more time in nature, skis are the way to go. In St. Petersburg, you can ride in parks on weekdays (on frozen lakes or along paths; in some parks they lay a ski track for the classics) or do OFP if there is no snow. On weekends – go to the track in Toksovo, where snow cannons are installed.

You can run all year round. In winter – under fluffy snow, in parks, embankments, paths along the Gulf of Finland. High-speed workouts in cold weather can be moved to the arena, and longer ones can be done outdoors to add variety to the training process.

If you prefer a bike, take a mountain bike or fat bike with wheels designed for riding on sand and snow (tire width – 3.5-4.8” versus 1.95-2.2” for mountain bikes).

Nordic walking is a very relaxed sport that can be practiced with elderly relatives. In St. Petersburg, in every municipal district, there are groups where instructors conduct Nordic walking training for free.

Also in each area there are many workout areas with bars, wall bars and horizontal bars, there are areas with outdoor exercise equipment (many are under the roof). You can find them on request in the “sports grounds” maps.

If one of them lacks the necessary equipment, you can arrange a circuit training and after a few exercises run to the neighboring sports ground – it will be about 400 meters. The training program and instructions for the simulators can be found in our article. The only specific advice for winter is to take a tourist seat with you (aka “podpopnik”, “foam”) so as not to freeze on cold seats.

Functional training is suitable for everyone, regardless of the main sport. These are exercises that repeat the movements that we do in everyday life: tilts, squats, jumps, lifting movements. They involve many joints and force many muscles to work, including the stabilizing muscles.

These exercises do not require special platforms, a fairly flat surface (preferably non-slip), one support about 40-50 centimeters high (bench) and a low step (curb stone).

Examples of outdoor exercises

My favorite exercise is bodyweight. The winter specificity of the complex is that exercises that require a person to lie on the ground are excluded. Instead, we find a cabinet, a bench, another support about 50 cm high.

Supported push-ups and reverse push-ups

Exercises for triceps, deltoid and abdominal muscles, also involving the muscles of the upper chest.

Climbing on the support

One foot is on the support, the other is on the ground. We push off with the foot that is behind, rise to the support and bring the thigh forward. Here the gluteus, muscles of the back of the thigh, quadriceps (quadriceps femoris) are included in the work.

Back lunge with jump

Lunge back – make sure that the knee does not go beyond the toe of the front leg. We take out the leg that is behind, forward at the expense of the hip, and rise. You can additionally include the foot in the work due to repulsion and easy jumping. This exercise works the same muscles as the previous one.

Half squat, side steps and jumps from the half squat (or leg lift)

The half squat is one of the most popular multi-muscle exercises. This, as in previous exercises, is the gluteus and quadriceps, as well as the biceps femoris.

Squat (if possible) until the thigh is parallel to the ground. We transfer the weight to the heels, it is important to carry the pelvis back and down, follow the angle at the knees. The knee should not go beyond the toe of the foot.

Further variations of the exercise are possible: straighten up and rise on the foot from a semi-squat, jump out, take steps to the side, add swaying at the bottom point, use fitness rubber bands.

Change of legs using support and jumping onto the support with two legs

We find a small step on which we will jump. One foot down, the other on the step. We push off with the front foot, jump up and change legs during the jump. We do this continuously. Hands move alternately, come forward with the opposite leg.

You can also jump with two feet on the step. We use our hands to swing, they help at the moment of the jump.

In all exercises, you need to look straight, do not tilt your head, keep your back straight.

You can also add fitness elastic bands, for example, to work out the gluteal muscle: fix the elastic band around the lower leg and perform sideways walking, back and forth, moving the leg back.

Most often, 5 reasons keep people from training outside. We figure out which ones

1. There is no understanding of what exactly to do: what exercises, how much and in what order

You can use applications and ready-made training programs, but it is best to work with a trainer. His ingenuity does not let you get bored. The coach also takes into account the specifics of the main sport: if you need to work on explosive strength, he will add more jumps, if there are problems with the knees – gentle exercises.

Is running the main goal? Add special running exercises to work on technique. If coordination is involved in sports – exercises for balance, “swallow”, “skater”.

If you need mobility and quick reaction, the coach can turn on game moments when you need to react to commands, quickly adapt and change whistle exercises, mirror the movements of a friend in a pair.

2. Feeling shy

It’s scary to go out to the sports field alone and start doing exercises. Most often, people worry about the figure and incorrect movements – it seems that everyone will evaluate.

This is normal. In fact, no one cares what the other person looks like – we are focused on ourselves. Even if we move incorrectly, the movements are imperfect, that’s good – we are in the process of learning.

If you just don’t feel comfortable going to the court alone, group training can help. Also, people are social creatures. If the playground in the yard is empty, then perhaps no one has set an example yet, and you can become the one who everyone else will imitate.

3. Discipline

The hardest part of any workout. Solved in two ways.

1) Set a goal that will motivate – a result with a specific deadline; a competition for which you need to have time to prepare; challenge where you need to do exercises with a certain frequency.

2) Allocate time for training, enter it into the schedule so that there is a time slot for training. It is important to take into account the time it will take to get dressed for training and change after. Otherwise, if you set aside 30 minutes in your schedule for a workout, but at the same time spend another 15 minutes getting dressed before training and 10 minutes showering after, you will be angry that it takes an hour and you don’t have time to do anything.

4. Fear of getting sick

This problem is solved by proper equipment and following simple rules: dress warmer for static exercises, remove the warm layer for running and jumping exercises, cover places that are easy to catch a cold (neck, lower back, ankles).

5. Lack of necessary equipment

Often on the street you can meet people who train in cotton t-shirts and ordinary sweatshirts – this is the most inappropriate kit (cotton gets wet very quickly and does not wick away sweat).

What is the reason? Many simply do not know that they have already invented high-tech materials designed specifically for sports, which take into account all the features – the movements of athletes (which differ in each type), types of exercises, the degree of “body warming up”.

Sometimes there is knowledge, but there is no understanding why sports items are worth their price, which is getting higher every year. The more technologically advanced the clothes, the more expensive they are. We pay for comfort, for health, for the opportunity to go to training in any conditions and not freeze, for the opportunity not to go to a stuffy gym.

How to dress for outdoor training in winter

The main principle is layering. These are two to three layers, and usually three to four upper body pieces , which can be put together in different combinations depending on the temperature.

Base layer – thermal underwear or thin longsleeve. The task of the base layer is to wick away sweat.

The second layer is warming. This is usually a fleece sweatshirt that keeps you warm.

The third layer is wind and water resistant. This is usually a waterproof and windproof jacket for rainy and windy weather.

Layers can be skipped: for example, immediately put on a jacket over the base layer. If it is frosty but windless outside, you can run a slow warm-up in a jacket, and during active exercises, take it off and stay only in a sweatshirt. At the same time, you need to dress for running as if it were 10 degrees warmer outside than it really is, for functional training – as if the difference is about 5 degrees.

Let’s look at an example. For this material, Under Armor offered to test a new product – training clothes for the cold season with Rush ColdGear technology.

Under Armor is a high-tech training apparel brand whose ambassadors include sports stars Michael Phelps, boxer Anthony Joshua, and actor and former wrestler Dwayne Johnson.

UA’s winter collections feature two technologies: ColdGear (a special brushed knit fabric that locks in heat, wicks away sweat and dries quickly) and Rush (a fabric woven with minerals to help regulate warmth).

UA Rush ColdGear Core Top Longsleeve combines technologies to act as both a base layer and a second warming layer (when thermal underwear is worn underneath). This is what made me happy during the test – although the longsleeve is not running, I did running workouts (intervals) in it and remained with a completely dry back.

Under Armor in the description of the collections tells how the technology works: modern fabrics are made from polymers – complex organic compounds. Fibers for fabric can be made from the right minerals – or rather, chemical compounds – and use their properties. Such fabrics (which we habitually call “synthetics”) work as the manufacturer needs: for example, they absorb better, stretch in the right places.

“The Rush ColdGear gear is infused with minerals that give the athlete even more energy, strength and endurance. Minerals reflect infrared energy back to tissues and muscles. This allows you to temporarily increase blood flow, which fuels the muscles. This is now the ideal heat level to achieve more effective results,” explains the brand.

UA Rush Fleece is the perfect second layer, classic warm. Depending on the weather, it can only be used for a warm-up when the muscles are not yet warmed up, or as a full-fledged second layer. There is a drawstring at the bottom of the fleece. The only inconvenience may be related to the cut: the sweatshirt has a rather wide and loose collar, not adjacent to the neck. This allows freedom of movement, but does not allow you to wear a tight-fitting jacket.

Pay attention to details when choosing clothes. For example, I don’t go to training without my phone and keys. Therefore, every time I buy new shorts or tights, I immediately check where I put the phone, will it fit into my pocket? Is there a second key pocket? Does the jacket pocket have a zipper to keep the keys from falling out? If you do not solve it right away, then you have to come up with something: for example, take an additional waist bag.

In the case of clothes from Under Armor, this problem was easily solved: UA Rush ColdGear Novelty Legging tights have a large pocket in the side (iPhone 12 mini fits easily, does not shake or fly out on the run). These tights are suitable for training and running in late autumn and early spring – it is comfortable to work out in temperatures down to -5°C. For colder weather, it is better to choose a model with a windstopper on the hips and knees. It’s -11-15°C in St. Petersburg now, and a fabric with ordinary weaving, even warming, can do nothing against the piercing wind.

What else you should pay attention to when choosing tights and pants: an elastic band at the waist is good when it is (as in this model), then it can be tightened and the tights will definitely not slip on the hips. The seams are flat or protruding, whether they rub the skin. How the inguinal region is sewn – is there a gusset between the legs (tights sit better with it).

The UA Rush ColdGear Core Top Longsleeve has a small pocket on the inside that holds a bunch of keys – if they’re big, they can get in the way of jumping exercises.

In the large pocket of the sweatshirt (on the stomach) you can put everything flat and light – an elastic band for exercises, a card for traveling by public transport (in case you ran away from home).

Sneakers need to be selected depending on which workouts prevail in the plan. If running, choose running shoes. You can leave the summer ones, but they will sometimes slip or get wet during snowfall or when running in wet snow. If this happens too often, go for a Gore-Tex membrane or similar materials, like the new Under Armor HOVR Infinite 3 Storm running shoe with a water-repellent finish and a lace-covering gaiter.

For functional training, regular training shoes like the Under Armor HOVR Apex 3 will do. Why training shoes and not running shoes? In them, the sole is made in such a way as to increase contact with the ground – the shoes are more stable. This is especially important in exercises where you need to control your heel and foot position – the Apex 3 also has an additional strap to help stabilize your heel. And thanks to the foam in the midsole in the sneaker, you can comfortably run in the warm-up and between exercises in the circuit training.

There are other important accessories :

– a hat made of synthetic material (so as not to get wet),

– a buff that will cover the neck,

– gloves,

– long socks covering the ankles.

Don’t forget to warm up properly before training

Basic warm-up rules: first, light running to warm up the muscles, then articular gymnastics and dynamic stretching, and after that – the main part of the workout.

Dangers when playing outdoor sports in winter

What kind of conditions people do not adapt to: they swim in icy water in their swimsuits, work at the North and South Poles, climb to the tops of mountains.

There are many factors that affect the comfort of these activities: health status, age, gender, hardening and acclimatization, specific terrain and weather, exercise intensity, and the right clothing.

To avoid frostbite, pay close attention to how your body reacts. With frostbite, the skin turns pale, there is a feeling of tingling, trembling, difficulty speaking (especially the movements of the lower jaw), loss of sensitivity.

If you notice these signs, you need to stop training, go into the heat. It is impossible, remaining on the street, to try to warm the frostbitten area, especially with snow. The room also needs to be warmed up gradually. An arm or leg can be placed in water, for example, under the shower, but the temperature of the water must be increased, starting at 20 degrees and massaging the frostbitten area.

Tight and wet clothes and shoes, fatigue and hunger contribute to frostbite. Therefore, get ready for training: you need to eat on time and do not go to training if you have no strength.

Read more about training, nutrition, sports medicine and sports as an activity in the Health section. We tell you what you need to know about during winter training on the street.

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Content of article

General rules for winter training

Breathe properly

When exercising outdoors in the cold season, inhale only through the nose and exhale through the nose or mouth.

Dress in layers

When exercising outdoors in winter, you need to solve two problems at the same time: the first is not to freeze, the second is not to get so wet that you get cold. The set of clothes depends on the temperature outside: training in winter will not be complete without a complete set, and in the off-season you can limit yourself to only the first and third layers.

• The first layer is thermal underwear that removes excess moisture from the body and retains heat at the same time.
• The second layer is fleece or polartec. The second layer also keeps the heat out.
• The third layer is protection from wind, rain and snow. As a rule, this is a windbreaker or a membrane jacket.

Feet, hands and head should also be warm: do not forget to put on warm socks on your feet, gloves on your hands, and a buff or a light hat on your head that can remove moisture.

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Do not overdo it

If you abuse physical activity outdoors in winter, the risk of catching a cold and getting sick only increases. Heavy loads are stress for the body, and the immune system, in turn, is depleted from stress and becomes more vulnerable, especially in the period from three to 72 hours after training.

At what temperature can you train in winter

Although it is possible to train outside in winter, there are some limitations. In particular, a lot depends on the air temperature. If you see that the thermometer has dropped below -15°C, then it is better to postpone sports or move them indoors. Exercising in cold weather is more likely to harm you (may make you sick) than it will benefit you.

How to train in winter: popular sports

Running

When running outdoors in winter, remember to dress in layers and pay special attention to shoes. The sole of the sneakers should not harden in the cold so that its cushioning properties are not lost. Also, the junction of the upper part of the sneaker and the sole should not let moisture through so that your feet do not get wet. This means that for winter training you will have to select separate shoes designed for tough conditions.

Also keep in mind that ideally you want to plan your route so that the final leg of your run is in the direction of the wind, not against. So you will not choke on cold air.

Workout

Workout is an outdoor gymnastics that can be performed during winter training. Just like for running, in order to workout in the winter, you need to dress in layers. In this case, special attention should be paid to open parts of the body – ears, nose and neck. It is better to cover them with a scarf with a hat or balaclava. And, of course, fingers – when working on horizontal bars in cold weather, you can’t do without gloves.

It is worth remembering that winter training will be very different from summer or even spring/autumn training. At least, because in winter it will not be possible to warm up the body in such a way as to perform some complicated tricks.