Winter workouts can be difficult at best: the weather outside is frightful and it is no fun having Jack Frost nipping at your nose or any other extremity for that matter. Getting and staying motivated to exercise in the dead of winter tests the resolve of even the most dedicated of fitness fans. But with a little planning and some flexibility you can winterize your workout to stay moving all winter long.

The most important factor to consider when adapting your workout for the winter is to do just that — workout. Just because the temperature has dropped, your exercise routine should carry on. Taking even a few weeks off will cause a significant loss of muscle mass, cardio capacity, not to mention weight gain and an overall lack of motivation. It’s so easy to stop and so very hard to start up again. So tip number one: don’t stop exercising! Now, here are some other helpful hints to keep you excited to workout all winter long:


Find a training partner or workout group. When others are counting on you to show up, you’re less likely to pull the covers up and go back to sleep. Plus, the camaraderie will help take your mind off the chilly temperatures.

Exercise during mid-day. If it’s too cold and dark to do an early morning run, schedule one during lunch. Not only will it (mostly likely) be warmer, but also the exposure to sunlight can lift your spirits.
Dress in layers. For the innermost layer, choose a material made from polypropylene or olefin. Both are better at wicking sweat away from your skin than natural fibers like cotton or wool. The second layer should consist of loose-fitting, lightweight clothing. Air will get trapped between the layers and provide insulation. And for the outermost layer, go with a waterproof fabric, as you never know when it may start to rain or snow.

Cover up. You lose tons of heat from your extremities so wear a hat (one that covers your ears) and gloves or mittens. In extreme cold, cover your mouth so your lungs are protected.
Don’t forget to hydrate. Just because you may not be sweating as much as you do during a summer workout, you are still losing moisture and should still be drinking plenty of water.
Tell a friend. Falling and getting injured is easy in icy conditions. So if you’re running in remote areas, go with at least one other person. If you do go out alone, tell someone where you’re going and how long you anticipate you’ll be gone.

And if the weather really is too awful, don’t be a martyr, exercise indoors. If the roads are too dangerous and you can’t make it to the gym, there are some great workouts you can do at home. Working out in the winter may come with added obstacles, but there are always solutions. Winter and exercising should – and do – go together beautifully!

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