Outdoors Winter Workout – Prepare For The Unexpected

When I say training outdoors I don’t mean only running. I mean taking all your workouts outdoors, the whole thing.

There are so many things to consider when we workout outdoors in winter. Prepare for the unexpected as best as you can. Particularly in winter when the weather is cold and it can get dark in a matter of minutes, but not only, all seasons have their challenges.

However, no matter how much I or anyone tells you it is you who have to discover. It’s part of the game.

But I will give you a number of things to think about:

1. Temperature – do you need layers? Base layers, compression shorts and shirts etc. 
2. Less daylight – do you need a head torch?
3. Weather conditions: fog, rain, snow – do you have water resistant jacket prepared? Or layers such as neoprene vests when temperatures drop below 0 degrees Celsius.
4. Where you run – on the streets, in the woods? What do you need? Maybe reflective kit, head torches to be seen and see.
5. Ground conditions: wet, muddy, slippery, snow, frost – this will determine the type of shoes you wear. I personally have 2 types of shoes: one pair for when the ground is muddy and slippery and another pair for dry seasons. You can find recommended shoes here.
6. Water and snacks – although it is not hot out there the body uses so many resources to keep at a stable temperature, dehydration is sometimes worse. Use a water belt.
7. Equipment – besides layers and head torches do you need:
   • gloves (fingerless or with fingers?)
   • beanie hat (don’t want your ears to get cold)
   • a Buff neck warmer (instead of a scarf)
   • calf warmers and arms warmers (they are compression equipment)
   • socks (bear in mind socks get wet and you will keep that for the whole duration of the session, I trained myself to go without socks)
8. Be informed – check weather report and know when the sun rises and sets
9. Id card and your phone – you know why you need these, in case anything goes wrong you can call and/or you can be identified.

Things you may not have considered when working out outdoors in winter.

Training outdoors is all awesome and fun, but things can go wrong, and we need to be aware of the environment we interact with.

1. Keep your eyes on the ground as well as seeing everything else around and above you. Develop your peripheral view.

2. Gone are the days when you were in a gym worrying about nothing allowing yourself to day dream. When you are outdoors you have to be focused, otherwise you end up with a branch in your face and a foot in a rabbit hole.

3. If you are in a forest pay close attention to falling branches and dead trees. This is for any season.

4. Take small steps and go slow when unsure. Better to slow down instead of slipping on ice under snow or stepping in a hole you can’t see under the mud or a puddle.

Do you have questions? Or are unsure how to workout outdoors in winter or any other season? Contact me and I will guide you.

Alexandra Merisoiu

Founder at The Merisoiu Technique Institute

Alexandra is known as The Body Engineer and is the founder of The Merisoiu Technique Institute Of Health And Natural Human Movement™.

She works with entrepreneurs, men and women, and re-engineers how the body functions to run like clockwork. This is done through building lasting foundations and a fit, strong and powerful body through Natural Movement in the Natural Environment.

Her mission is to challenge the status quo to enable people to reach their goals. This is done through building strong, lasting foundations in the natural outdoor environment; reducing the risk of injuries and educating people on the power of the fundamentals of Natural Human Movement™.