When it’s dark, cold and wet outside, the last thing most of us want to do is head out for a run or walk. Stepping outside wrapped up in a coat feels painful enough at the moment, let alone donning some leggings and a light jacket and heading out for a jog.

Unfortunately, the winter months often give those of us looking to keep up an exercise routine little choice – between week-long storm fronts and temperature dips, the weather at this time of year can be relentless. If you’re training for a big event or just want to keep your fitness levels up, that can leave you with few options but to grin and bear it.

But the last thing you want to do is spend the next three months feeling miserable every time you lace up your running shoes or look out the window. Winter tends to drag on, and it can be hard to stick to an exercise routine that makes you groan with dread every time you think about it.

So, to help you navigate this conundrum, we asked a group of fitness experts for the top tips they swear by to make exercising in the cold more enjoyable during winter. Here’s what they had to say. 

During spring and summer, you can get away with exercising in any old pair of shorts and T-shirt (as long as you’ve got a good sports bra). However, as the weather gets colder, you’ll need kit that will help to keep you warm and allow you to perform at your best.

“Kit is particularly important when it comes to staying motivated over the colder months,” explains David Wiener, a personal trainer from the fitness coaching app Freeletics. “Investing in high-quality cold-weather workout gear can make a significant difference: look for moisture-wicking, thermal and windproof clothing to keep you warm and dry.”

Wearing lots of layers will also allow you to stay comfortable throughout your workout as you warm up. “Layering also ensures adaptability in unpredictable weather conditions,” adds Adam Byrne, clinical fitness regional lead at Nuffield Health. Byrne recommends putting together an outfit consisting of three key layers: a moisture-wicking material, an insulating layer and a water and windproof outer layer.

“If it suddenly brightens up, you can take that insulative middle layer off and go with a T-shirt and jacket combination,” he says. “Ensure you’re opting for lightweight garments where possible to make carrying them easier.”

Cold weather makes your muscles extra stiff, so warming up is a must to protect yourself from injury. If you struggle with the transition from indoors to outdoors, warming up inside (in your kit) before heading out can make things feel less jarring.

If you’re running, make sure to pay particular attention to your leg muscles – dynamic stretching, jogging on the spot and a few star jumps will all help. 

When the temperatures get really low, you might find the cold air can cause a bit of discomfort in your chest; the cold air hitting the respiratory system can cause feelings of tightness and irritation. However, there are steps you can take to prevent this, Byrne says.

Some things he recommends trying include:

• Breathing through your nose instead of your mouth
• Wearing a scarf or snood
• Focusing on slower, deeper breathing
• Slowing down
• Aiming for longer, not faster
• Wearing a mask-type face covering 

If working out in the dark just isn’t your bag, then popping out during your lunch break could be a more realistic goal. Whether you’re WFH or in the office, heading out for a jog or walk around the block can make a real difference, says Sam Quinn, personal training lead at Nuffield Health.

“Even 15 minutes can have a host of benefits for your physical and mental health,” he says. “It can also be an effective way of beating SAD, which can often make us struggle with energy and motivation. Employers can also play their part in encouraging colleagues to take a break to get active.”

Scheduling in your workout by blocking out time in your calendar can help to ensure you take the time to get moving rather than getting distracted by an endless number of meetings (we’ve all been there). 

There will always be days when you can’t quite face the lashing rain and howling wind, and that’s OK. Being realistic about what’s achievable – and celebrating the wins – can help you to stay engaged even when things don’t go quite according to plan.

“If you miss a workout, don’t let that derail your progress,” Wiener says. “Sometimes it will be simply too cold to work out outside or go for a walk, and that’s OK.” 

Setting goals is motivation 101 – not only does it give you something to work towards, but it also means you can adopt a training plan or schedule that’ll help you monitor your progress.

A good place to start is ensuring your goals are specific, measured and achievable, Wiener explains. “Having a clear sense of what you want to achieve can keep you motivated, even when it’s cold outside,” he says. 

Your goal doesn’t need to be something as big as running a marathon or doing 20,000 steps every day, either. Even a small goal – for example, improving your 5k time or trying to walk a certain distance over the course of the week – can help to keep you accountable and give you an extra reason for getting outside when you’d rather not.

Convincing yourself to swap your warm, comfy bed for the wet and windy outside isn’t easy, so giving yourself some extra motivation in the form of community can be hugely helpful.

“You can buddy up with a friend or family member, join a team sport or become part of a run club,” explains Hugh Hanley, head of personal training at PureGym. “Everyone has a different exercise that they enjoy, and by finding what is right for you and making it social, you are more likely to stick to it throughout winter.”

You could also try making your exercise sessions into more of an event by tagging on a coffee or brunch to the end of your run or walk – not only will it serve as extra motivation, but it’s the perfect way to warm up after you’ve been out in the cold.m  

Images: Getty