There’s something about winter training that separates the committed from the casual. That first blast of cold air when you step outside, the way your lungs protest for the first few minutes, the mental battle before you’ve even laced up your trainers. But here’s the thing: once you figure out how to dress properly for winter workouts, it becomes so much easier.
The Layering Game
Everyone tells you to layer. What they don’t tell you is that you’ll probably get it wrong the first dozen times. The general rule is three layers: a base layer that wicks moisture away from your skin, a middle layer for insulation, and an outer layer to block wind and rain.
Your base layer should be something synthetic or merino wool. Cotton is the enemy here. It holds moisture, and moisture in winter is how you go from “a bit chilly” to “why are my fingers not working anymore?” in about ten minutes flat.
Protect Your Extremities
Your body prioritizes keeping your core warm by reducing blood flow to your hands, feet, and head. This is great for not dying of hypothermia, but terrible for actually enjoying your run or ride.
Gloves are non-negotiable. Even on days that don’t seem that cold, your hands will thank you. Hats are equally important. Nobody cares what you look like at 6 AM on a January morning when it’s -2 degrees outside.
And then there’s the neck situation. This is genuinely underrated. A good neck warmer or snood makes an incredible difference to your overall warmth. If you’re playing a team sport, your team could even invest in some customisable snoods, which is brilliant for team unity and means everyone’s got the right kit for those freezing pitch sessions. Plus, you can pull them up over your nose and mouth when the wind really picks up.
The Fifteen-Minute Rule
Here’s something that changed my entire approach: dress for how you’ll feel fifteen minutes into your workout, not for how you feel standing in your hallway. You should feel slightly cold when you first head out. If you’re comfortable at the start, you’ll be roasting once you’ve warmed up.
Don’t Skip the Warm-Up
In summer, you can probably get away with a quick stretch and straight into it. Winter doesn’t give you that luxury. Your muscles are cold, your joints are stiff. I spend at least ten minutes properly warming up now. Dynamic stretches, some light jogging, and gradually building intensity. It’s boring, but less boring than six weeks on the sofa with a pulled hamstring.
Stay Visible
Winter means darker mornings and evenings. If you’re training before or after work, you’re probably doing it in the dark. Wear reflective gear. Get a head torch. Be obnoxiously visible. I used to think reflective vests looked dorky until a car came uncomfortably close to me on a dark country lane.
The Mental Game
Winter training is as much mental as physical. There will be mornings when it’s tipping it down, and your bed feels like the most sensible place in the universe. My trick? I don’t let myself think about it too much. Alarm goes off, I’m up, kit’s on, out the door before my brain can mount a convincing argument against it.
Also, embrace the bad sessions. Some days you’re fighting the wind the entire way, and it’s miserable. That’s fine. Not every workout needs to feel good. Sometimes showing up is the achievement.
Brave the Cold
Winter training is harder, but it’s entirely doable once you’ve got the right approach and gear. And come spring, you’ll be in brilliant shape while everyone else is just dusting off their trainers. That’s worth a bit of cold weather, isn’t it?