Exercising in winter is where a lot of good training habits quietly fall apart. Samford mornings drop to single figures from June to August, the sun is up later, and a warm bed wins more arguments than it should. At our Samford gym we see attendance dip every July, and the members who keep going are the ones who change their approach rather than wait for spring.
Why winter training feels harder
Cold muscles and joints feel stiffer, so the first ten minutes of any session feel clunky. Dark mornings make it harder to get out the door. Many people also drink less in the cold because they do not feel thirsty, and arrive at training a little dry. None of this means you are less fit. It means your routine needs a few tweaks.
Exercising in winter: the adjustments we make
| Change | What it looks like |
|---|---|
| Warm-up | Twice as long as summer: 10 to 15 minutes, starting very easy |
| Timing | Shift outdoor sessions to late morning or lunchtime on the coldest days |
| Clothing | Thin layers you can peel off, plus gloves and a beanie for early starts |
| Visibility | Bright or reflective gear and a head torch for dark roads and trails |
| Location | Move hard intervals indoors when it is wet, dark and cold |
| Fluids | Drink to a plan, not to thirst, because cold blunts the urge to drink |
A longer warm-up
This is the single most useful change. Start with five minutes of easy walking, cycling or rowing. Then work through leg swings, hip circles, bodyweight squats, lunges with a reach and arm circles. Finish with a few short, faster efforts before the main work. Our running warm-up sets this out step by step, and our hip mobility drills are a good add-on if you sit all day.
How to layer
- Base layer: a fitted, sweat-wicking top. Avoid cotton, which stays wet and cold.
- Mid layer: a light long-sleeve or thin fleece on the coldest mornings.
- Outer layer: a wind or rain shell you can tie around your waist.
- Extremities: gloves, a beanie or headband, and long tights if your legs feel tight.
Dress as if it is about ten degrees warmer than it is. You should feel slightly cool when you start. If you are toasty at the front door, you will be overheated in ten minutes.
Keeping the habit
- Lay out your gear the night before, including socks and gloves.
- Book a class or meet a friend. Someone waiting for you beats any alarm.
- Use the gym more. Winter is a great block to lean into strength work indoors while outdoor sessions are lighter.
- Get daylight when you can. A lunchtime walk in the sun helps the day feel less grey.
After the session
Get out of damp clothes quickly. You cool down fast in winter once you stop moving, so pack a dry top and a jacket for straight after. Have a warm drink and a meal with protein, and do your stretching indoors. Our guide to soreness after training explains why muscles can feel tighter in the cold the day after.
Plan the season ahead
Planning the year in blocks helps: winter for strength and consistency, spring for building outdoor volume. It also helps to stock the pantry with the basics you use most before the busy end of the year. If collagen is one of the powders on your list, here are the Black Friday collagen deals.
Common questions
Is it bad to run in the cold?
For most healthy people, no. Warm up longer, layer up and start slower than usual. If cold air makes breathing uncomfortable, try a buff over your mouth or move the session indoors.
Should I train less in winter?
Not necessarily. Many people keep the same number of sessions and simply move some of them indoors or to warmer parts of the day.
Do I need to drink as much in winter?
You still lose fluid through sweat and breathing. Take a bottle and drink on a plan, especially in heated gyms.
Why do my joints feel stiffer in the cold?
Cold makes muscles and connective tissue feel tighter until they warm up. A longer, gradual warm-up usually sorts it out.
When to get it checked
If stiffness or a niggle hangs around well after you have warmed up, or the cold seems to make an old injury flare up every winter, see an exercise physiologist. We can adjust your program so you keep training through the cooler months.