Since we’re working from home and barely leaving our houses, the winter might feel even longer than usual this year, which can make getting and staying motivated to exercise outside even more difficult than years past. Parker Cote, fitness model, trainer and owner of Parker Cote Elite Fitness, can’t reiterate enough that a winter workout regimen can not only help set you up for success in the warmer months, but it can also help you improve your mental health.
When you consistently work out and put in the effort to train over the winter months, you’re setting yourself up for a healthy lifestyle that you can maintain, versus crash dieting and over-training one month before spring break. Unfortunately, unless you live in a sunshine state, it can be hard to motivate yourself to get outside. Living in Boston, MA, Cote is all too familiar with this and here, he shares his tips and tricks to make working out in the cold a little more tolerable.
Find a dependable workout buddy
Holding yourself accountable by teaming up with a buddy will ensure that you don’t skip a workout. When someone else is relying on you for a morning walk or class, you’ll be less inclined to bail on your workout because it’s too cold out.
But, the key word here is dependable. “If you have a flaky workout partner you may end up more frustrated, but a good workout partner can bring you up on days when you’re feeling off, and help you stick to your routine longterm,” says Cote. Not only does having a workout buddy keep you motivated, but it can add a social element to your life at a time when a lot of us desperately need it. (Check out this at-home buddy workout!)
COVID-friendly tips: If your winter workout partner is outside of your household, consider meeting virtually, and be sure to follow all local guidelines and wear a workout mask if meeting in person.
Set your clothes out the night before
Anything you can do to shorten the time from the moment you get out of bed to your first mile or rep will help ensure you stick to your schedule. “It sets an intention—when you see your workout clothes ready to go it mentally prepares you and makes you excited to get up and train,” says Cote.
Even if you can’t dive right into your workout for the morning, having your clothes set out and putting them on first thing in the morning will up your chances of a productive workout. If meetings get moved around and a window of time opens up in your schedule, you’re already dressed and ready to go so you can log a few miles outside or get in a quick plank workout.
Dress dry, not warm
If you’re getting ready to go for a run or walk outside, bundling up the proper way is key to a successful and healthy winter workout. Cote recommends running leggings for both men and women as a base layer, then you can add sweatpants or athletic pants over for even more warmth. For tops, he suggests wearing a compression shirt, which will not only keep you warm but help wick sweat away as you train. Top it off with a hoodie or athletic jacket and you’re good to go. If you aren’t wearing moisture wicking materials, you run the risk of getting wet from perspiration during the height of your workout and then getting cold during your cool-down.
If you try to train with a heavy winter parka, your range of motion will be hampered, so keep with layered, fitted athletic clothes for the best results. Also, if you have a tendency to get extra cold, opt for darker colors as they will absorb sunlight and keep you a few degrees warmer.
Make sure to cover your ears and hands
A hat and gloves are very helpful for outdoor winter workouts, especially if you live in the northeast. It does come down to preference though—and some equipment may be more difficult to grip with thick gloves. A lot of major athletic companies make gloves for runners which are a little thinner, and can make a great option for outdoor sessions.
Protect your skin
If you are training outdoors regularly in the winter, Cote recommends incorporating a face and hand moisturizer into your daily routine. “The cold weather will rob your skin of moisture, so providing it with the care it needs will help prevent discomfort and overdrying,” says Cote. This doesn’t necessarily need to be applied before training, but certainly on a daily basis to maintain overall skin health.
Try to get your workout done in the morning
While it might be colder before noon, the best time of day for a winter workout is first thing in the morning. “There are no distractions, and you are less likely to skip the workout because of a change in your schedule,” says Cote. Also, starting the day with an endorphin rush sets the tone for a more energetic and productive day. If you don’t do well in the cold and your schedule permits, a lunchtime outdoor workout when the sun is out, may be the best option for you.
Make sure to warm up before heading outside
Warming up is essential for injury prevention, especially if you’re training outside in the cold. Cote suggests even a simple cardio warmup like jump rope works very well. “This can also be paired with some basic compound bodyweight moves like squats or pushups on an incline (feet on the ground, hands on a bench or similar object),” says Cote. “This helps prepare the joints and ligaments for the workout to come.”
Avoid steaming hot showers after an outdoor workout
While you might want to jump in a hot shower after completing a lengthy outdoor workout, it’s not great for your body. If it is freezing outside, start the shower at a warm temperature then gradually increase, suggests Cote. “It can be too much of a shock to the body if you jump right into a hot shower after a cold outdoor session,” he says. “A warm shower can increase blood circulation helping you warm up faster while boosting recovery, rather than stunning your body with hot water”
Try new and fresh workouts
Staying motivated to workout indoors is a big challenge—especially with all the time we’ve spent in our apartments and houses over quarantine. The best way to stay motivated at home is to make things new and fresh, says Cote. “Buy a new workout outfit, order a new piece of equipment, download a new playlist or workout in a different room for a change of scenery,” he says. “All of these will help you stay on track and keep you coming back for more.”
Did these winter workout tips help you? Tell us in the comments–and shop cute Activewear to motivate you even more!
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