Winter Fitness Training – The Right Equipment Will Keep You Safe

With the clocks changing, the wind picking up, and the rain and snow coming down, it can be very easy to let your training programs slide and lose touch with your fitness goals.

But with a little motivation, and some strategies for making the best of the weather and the darkness, you can keep going through the winter, and start spring fitter, stronger, and healthier than ever!

The first thing to remember is to stay safe. There is no point risking illness or injury, which would only set your program back still further.

Going outside to train in the dark requires additional precautions. Running and cycling in the dark can actually be quite exhilarating, but you must take sensible precautions:

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  Winter Fitness Training - The Right Equipment Will Keep You Safe

  Winter Fitness Training - The Right Equipment Will Keep You Safe

  Wear reflective clothing, and lots of it. Drivers need to see you to avoid you. The reflective trim on your winter leggings, your pedals, or your shoes is not enough. At the very least invest in reflective belts, and better still, a reflective vest.

• Use lights. Never ride your bike on the road in wintertime – day or night- without front and rear lights. If you are riding or running in complete darkness, you’ll need lights that can show your way.

• Stay warm and dry. There’s no reason not to run or cycle in light rain or cold weather, but be prepared. Dress in layers with a breathable waterproof top layer (like Gore-Tex) to stay dry but let heat out.

• Prepare your equipment. Make sure your equipment is as well dressed for winter as you are. Bikes will benefit from puncture-proof tires to cope with the extra debris on the road and fenders on your bike will help to keep you and your water bottle dry. Runners too might like to invest in trail shoes for some extra traction on wet and slippery paths and sidewalks.

• Communicate. As with summertime training, you never know what’s going to happen, and the fact is winter training carries more risk than training in warm dry weather and long daylight hours. Always take a phone, and let someone know where you are going and when you should arrive at your destination or back home.

• Know when not to go. Don’t go outside to run or ride if you suspect it may be icy. Some daytime mountain biking in the snow is certainly good fun, but riding a bike on the road in wet and freezing conditions is reckless. Runners to should use common sense in icy weather. If you have gravel or other paths to run on where you can be sure you will be able to get traction, then fine, but icy or snow-covered sidewalks and shoulders are dangerous.

• Likewise, don’t risk illness. In really bad weather, make the right decision and stay indoors. Go to the gym or go swimming instead, or go to a yoga class or work on your fitness routine at home if you can. Getting soaking wet and cold is only going to increase your chances of illness, and that means more days away from your program.

If you are already feeling unwell, leave the training and get some rest. Breathing in cold wet air isn’t going to help, but if you feel well enough, by all means try a yoga class or other gentle indoor exercise.

If you really don’t want to go outside, or you know where you live you won’t get many opportunities to enjoy training outdoors, you can have fun and stay fit even if the majority of your training is inside. See my post on making the most of indoor training for ideas to keep your motivation up and your fitness programs on track without going outside or invest in setting up a Home Gym and set yourself up with the best exercise bike or best treadmill you can afford. That way you’ll be able to train, whatever the weather!