did you know Two-thirds of women exercise less in cold weather. It’s not surprising, really—there’s nothing harder than getting out of bed when it’s still dark and practically Baltic, and that’s it. before this You Struggled Even in a Pair of the Best Gym Leggings (opens in new tab) and left for his session.
new research from women in sports and same game (opens in new tab)Sports Direct’s initiative to make sport fair and equitable for women found that 61% of women exercise less in cold weather.
It’s not just a matter of lack of exercise motivation (opens in new tab) – Far from it, with many concerns of women focusing on their own personal safety. 65% of those surveyed said they are afraid to walk home alone or go out alone in the dark.
2,000 women were surveyed in the UK and sadly the data indicates that women still face more barriers to sport than men.
So, you’re not alone if over the past few weeks you’ve regularly been tempted to snooze your 7 a.m. alarm, or looked forward to running to finish your work day, only to find that It’s so dark and change your mind.
But it doesn’t have to become your new normal. Here, We Racked the Brains of PT Dan Edwards (opens in new tab) Read on for his top tips for exercising in cold weather – including investing in the right kit, staying safe during dark evenings, and being prepared to hold yourself accountable. Keep sliding
Make cold weather exercise fun: 9 tips from PT
1. Invest in the Right Kit
Now, we’re not saying you need to drop your entire Christmas budget on a kit for yourself – although that would like Be cool, don’t you – rather, choose your kit wisely and invest in some long-lasting cold weather pieces that will ensure you don’t fall ill while exercising in the cold.
As a health editor, I’ve tried 100’s of kit items in my time. Required:
- warm and reflective gym leggings (opens in new tab) – my favorites are lululemon fast and free tights (opens in new tab)£108, or adidas On The Run Winter Running Leggings (opens in new tab)£63.
- a base layer – i love Lorna Jane Tech Active Long Sleeve Top (opens in new tab)£64, or nike pacer crew top (opens in new tab)£32.95.
- a vest or wind jacket – my favorites are New Balance Heat Grid West (opens in new tab)£70, or Fabletics Franchise Woven Jacket (opens in new tab)£17.25.
- A good pair of gloves.
- thick socks.
- ear warmer sweaty betty (opens in new tab) are unbeatable, £10.
2. Aim for little and often every day
While a five-mile run may seem so strenuous that you hide under the covers, a five-minute jog doesn’t.
Try this trick I learned years ago from a sports psychologist: Tell yourself you’ll only exercise for five minutes if that’s really all your body desires. Trust me when I say, you’ll find the concept of short runs much easier to deal with, and once you’re out there, you’ll likely end up running longer than you initially planned, anyway.
Don’t Forget Our Running Tips for Beginners (opens in new tab) and guide to weight training (opens in new tab)Total (opens in new tab)and careful movement (opens in new tab)while you’re here
3. Take Your Steps In
sounds simple, actually it is not when it is frrrrrrrrring out. Try this: Set an alarm to come in at lunch and when you hear it go for a walk around the block.
Edwards even recommends things like getting off the train one stop earlier or parking your car as far as possible from the entrance to your workplace. “Increasing your NEAT—that’s non-exercise activity thermogenesis—will help your body burn twice as many calories as your workout,” he explains. That way, if you miss a session because you don’t feel safe or have a cold, you won’t feel so bad because you’ve already done some daily activity.
Or, alternatively, see the best UK hiking routes (opens in new tab) for a seriously scenic walk-slash-hike.
4. Set yourself performance goals instead of outcome goals
This is good.
“Set yourself a goal and the rest will follow,” shares Edwards. to like? Increase your steps weekly, increase the weight you’re lifting, or train for a bigger event like a marathon. (opens in new tab)“This will motivate you more than saying you want to lose 20 kilos,” he says.
5. Train With a Partner
Whether it’s a Zoom workout with a friend at lunch or an evening run with a family member, booking in a workout with someone else is bound to be a hit. hold you accountable and b. Keep you safe, because both of you are in each other’s company. “A little competition keeps us accountable and healthy,” explains PT.
Inspiration And Security? Check and check.
6. Pay attention to your body and your period
really feel bleurgh and why can’t work? Chances are, you’re in phase one of your menstrual cycle. (opens in new tab) Which gives you less energy. “Menstruation affects performance, so it’s important to know what stage you’re in,” shares Edwards.
Don’t worry – this is normal, so take the time to listen to your body and rest accordingly. Tomorrow is a new day, and one missed workout ultimately doesn’t matter.
7. Don’t Make Unrealistic Plans
If you had work the night before the Christmas party, is 7.15 really realistic? Short answer: no.
What can work is a short lunch jog. Being realistic with your time – and your commitments – will ensure that you don’t
8. Stay on well-lit streets after dark
A sad reality, but there are two little things you can do if you’re going to run after dark: stick to well-lit roads, and wear high-viz gear.
I know many runners opt for a head torch – practically it means they can see the road ahead of them, and good for safety, as it means they can see and be seen more easily Huh.
9. Carry Your Phone With You
And finally, if you’re going to exercise in the colder months when it gets dark, be sure to take your phone with you first, just in case of emergency. Also, in this way, you can listen to some tunes while running (just select one earphone in, one earphone out, to listen to passing cars, and so on).
How to Exercise in Cold Weather It’s never been easier.