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:

Temperature – do you need layers? Base layers, compression shorts and shirts etc.
Less daylight – do you need a head torch?
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.
Where you run – on the streets, in the woods? What do you need? Maybe reflective kit, head torches to be seen and see.
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.
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.
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)
Be informed – check weather report and know when the sun rises and sets
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.

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

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.

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

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.

October 14, 2015October 5, 2015

Equipment For Outdoors Winter Workout

These are the main pieces of equipment you should consider having through winter training.

Of course it also depends on what winter we are talking about. Does it snow, how low does the temperature go? In this case I will talk about London, where winter temperatures are around -5 degrees Celsius.

Clothing and shoes

Layers

You may get hot, you may get cold, you don’t know. You might want to take layers off, if you don’t have them you are stuck. Be prepared.

Base layers

Base layers regulate your temperature and keeps moist out. When we didn’t have them we were ok. But now that we have them put them to good use.

Arms and calf compressions

It is said that compression layers help you reduce muscle strain. In winter they also keep your muscles warm, reducing risk of injuries.

Shoes

I don’t know about you but we train on muddy terrain and having a good grip is essential. If you are a runner and run on pavement think about slippery surface and if there is any snow.

If you go off road, make sure you have the right shoes. We use Inov8 and Vivobarefoot for winter.

Beanie hat and gloves

You can lose a lot of head if your head is uncovered. This is not fashion, it doesn’t matter whether you look good with a beanie hat or not. If you are doing a photoshoot fine, look as you want to. But when you train outdoors you have to keep warm.

Hands are the most exposed to the elements. Get a good pair of gloves, fast wicking, that will keep your warm.

Good quality stuff

Don’t go for cheap stuff. With few exceptions, in general, you get what you pay for. If you are serious about outdoors winter workout treat yourself to good equipment.

In the long run you will actually save money.

Food and liquids

It’s not summer, it’s not hot but winter weather will take up a lot of resources. Make sure you sip water throughout your workout.

Add a pinch of salt to replace electrolytes.

Have snacks such as fruit leathers and bars. I don’t particularly eat bars, I usually have a piece of fruit with me. Here’s what to look for in the ingredients list when you choose your bar.

Other pieces of equipment

Head torch

Depending on the time of day you will do your workout you may start or end it before sunrise or after sunset.

I began training with head torches in 2012 with my coach. What an amazing experience.

Backpack

You have quite a few pieces of equipment to carry with you. Plus the layers. Have a good backpack. We use Lowe Alpine 18l. You can find models on the UWF Amazon store.

I think I have covered the essentials. If you have questions post them in a comment below.

We are affiliates of Amazon store, but not to a particular brand. So you will find various brand for equipment, snacks and books on health, fitness and personal development topics. Access the store here.

If you’d like more advice contact me and I will be happy to give you some more suggestions.

October 11, 2015October 17, 2015

How To Prepare For Outdoors Winter Workout

Training outdoors in winter is a matter of experiencing the world from a different angle. There are a few things about the environment to consider when you take on winter training.

Temperature

You know it’s cold already, but knowing the temperatures will help you with more than just on the day.

You learn about your body, how it behaves at certain temperatures, what it needs and when it is time to push cold weather conditioning, if that is what you want.

You also keep track of your progress in terms of changes in your overall body temperature as your body acclimatizes to harsh weather.

Knowing the temperature will help you decide on the type of kit you will be using. And knowing how your body is accustomed to certain temperatures you will know that when others feel cold for you it’s comfortable, or the other way around.

Numbers are your guidelines.

Environment

Temperature is one aspect. The other is whether it’s wet, dry, foggy, raining or snowing, muddy or ice under the snow. So the ground and general weather conditions.

Knowing this will help you decide on the layers you will wear, the type of shoes you will wear and other accessories you may need.

Don’t over think things. You don’t need 100 pairs of shoes and layers. Have one main kit for winter and one for summer. In the next blogs I will be talking about winter training equipment.

Timing

When we workout outdoors in winter we must not forget it gets dark earlier and the sun rises later. Now it’s light, 45 minutes later is dark.

If it gets dark while you are in the park or the forest it can get dangerous, for both men or women.

I was lucky to have been coached by an experienced coach and learnt what to look out for.

You must time your workout to make sure you are well equipped. A head torch with you is one of the best pieces of equipment to have in winter.

Contact me if you are in need of more advice.

October 8, 2015October 5, 2015

How To Train Outdoors This Winter

The previous article was on why you should ditch the gym this winter. Now I will share with you 3 ideas of how to train outdoors with winter.

1. Running

If you choose to go without and experiences coach, although you should consider it, running is the easiest way to begin with.

Mind that there is a running technique to run on wet or muddy surfaces or through snow and over ice. That’s why I advise working with an experienced coach who specialises in outdoors training. This is what I specialize in, so contact me.

However, here are some tips to consider, whether there’s mud or snow:

– keep your feet underneath your body

– small strides

– go slow

– don’t push off the back foot, lift the foot off the floor

Actually all four conditions are met if you keep small strides.

2. Ditch the gym equipment

Leave the gym in the box, you are outdoors now so you leverage nature. Not in a bad, disrespectful way, not at all. You can use equipment such as longs and rocks for weight training for example.

Don’t use benches. Honestly, when I see people in the park using benches for step ups, why are they even outdoors.

Get creative and think outside the box.

3. Get your hands dirty

Want to condition your spirit and mind? There is nothing more wonderful than crawling on the ground with no gloves on. Your hands will get cold, but they will condition.

Besides, in London, winter is not as bad as in other parts of the world.

Cold is a matter of perception. Like walking over fire or walking on broken glass, don’t try these as home though. Physical conditioning is about getting the body used to certain temperatures, or a certain training routine.

Mental conditioning is about getting the mind to see things from a different perspective.

That doesn’t mean you hands have to go numb, but a little cold will only get the blood moving. Get gloves if it’s too bad, in time your body temperature will adjust.

The topic of one of the upcoming blogs is how to prepare for outdoors winter training and what to do after.

This winter, think, live and breathe outside of the box.

As usual, contact me if you need more advice or want to discuss more on the topic.