FALL IN LOVE WITH EXERCISE

Winter can be tough on our physical and mental health, but discovering the joys of outdoor exercise can change that. It’s time to get inspired and lace up your trainers…

Find out what works for you

Getting out of the house and into the weather is the perfect tonic when winter starts taking its toll. Why? As you’ll know, exercise in itself is a natural mood-booster, and a recent study from the University of California San Diego showed that even small amounts of exercise significantly improves health. Add in natural light and nature, and you have a powerful combination, as multiple studies show the mental health benefits of seeing some green.

REFRAME YOUR VIEW

Winter exercise can take a shift in mindset – where you might once have seen a wet, cold, grey day and hunkered down inside, reframe it to see a cooling, elemental day that’s perfect for moving your body and clearing your mind. Feel the rain on your skin and the wind blowing fresh air into your lungs. Think of it as a pleasure and a privilege to be able to go outside. ‘Frosty landscapes can be exhilarating places to explore on foot or by bike, and Britain’s beauty spots are always much quieter in winter, so you can sometimes have iconic places all to yourself,’ says outdoor adventure blogger Sian Lewis (thegirloutdoors.co.uk).

HAVE A REWARD IN MIND

Think about how you’ll feel afterwards, when the mood-boosting endorphins kick in, your head clears and your lungs, heart and muscles get stronger. And have something to look forward to, such as a bath and a book, a mug of hot chocolate or a freshly brewed coffee. Or take the pleasure with you: a flask of tea, or a podcast or playlist on your phone.

EMBRACE THE DARK

As the days are shorter, you may sometimes need to exercise in low light. It’s perfectly possible if you wear high-visibility clothing and stick to well-lit areas. Meeting someone else is a good idea if you don’t want to be alone – it also adds motivation, as you’re unlikely to pull out of that dawn run if someone is waiting for you!

INVEST IN THE RIGHT KIT

Modern fabrics can keep you warm, dry and comfortable. They’re designed to insulate you and retain body warmth but also to be breathable, wick sweat away from your body and dry quickly if it rains.

The devil is also in the detail and small additions can make a world of difference, such as a good pair of cycling gloves or a fleece headband. Read on for our guide to taking up walking, running or cycling in winter…

‘Walking outdoors in winter gives you a much-needed hit of natural light and makes you feel more connected with the changing seasons, rather than like you’re hibernating and waiting for spring,’ says Sian. It doesn’t have to be a hike up into the hills – just a 30-minute march around your local area can do you the world of good.

GET THE MOST FROM IT

The benefits of walking are not to be underestimated. It can be an extremely powerful tool for building muscle strength and tone and improving cardiovascular fitness. It’s a weight-bearing exercise, so it also helps to keep your bones strong and ward off osteoporosis.

‘While any walking is going to benefit you, ideally you want to get your heart rate up,’ says fitness expert Joanna Hall, founder of the renowned Walkactive programme (joannahallwalkactive.com). ‘To improve pace, roll through the foot and feel the ball of the foot spreading inside your shoe, then push gently off your toes. Avoid slumping into your hips by drawing your stomach upwards and inwards (think 80% up and 20% in) but don’t tense completely; keep shoulders relaxed, focusing on lengthening the space between the ear lobes and shoulders. With elbows at right angles, swing your hands towards the centre of your torso, and then the elbows quite far back to propel you forwards.’

THE KIT

The one thing you can’t do without is a decent jacket. A good waterproof can be expensive, but will last for decades. A shorter walk around your local area doesn’t require much else beyond a pair of trainers.

To venture into the hills/mountains or for longer local walks, you’ll need to give your clothing more thought. ‘Layer up with a technical base layer, mid-layer and a waterproof,’ says Sian. Walking trousers that insulate and dry quickly are a good investment. If your terrain doesn’t require you to wear full hiking boots, consider walking shoes – they offer extra ankle support, cushioned midsoles, traction on the sole, are waterproof and drain water quickly to keep feet dry.

RUNNING

Winter is a great time to take up running, especially if you get very hot when you exercise – cooler weather is far more conducive to a comfortable run than the heat of summer! If you’ve tried it before and disliked it, come back to it with a walk/run programme, such as Couch to 5K (see previous page). Easing in like this will make it feel achievable and pleasurable.

GET THE MOST FROM IT

Firstly, see yourself as a runner. If you’re not walking, you’re running – don’t worry about speed. Getting off the sofa and getting out there is the real achievement.

You may want to just run around your local roads or park, but consider trail running. ‘Why run on roads when you could explore coastal paths, woodlands and hills?’ says Sian Lewis. It’s an especially exhilarating thing to do in winter, as you get spattered in mud and splash through puddles. You also tend to be away from traffic, leaving you to listen to birdsong and drink in the views. You just need the right footwear (see below).

THE KIT

You need a good pair of running shoes. Don’t be tempted to buy a cheap pair at a discount store – go to a running shop and get a gait analysis (where someone analyses how you run and lets you know which type of shoes would be best for you).

For trail running, you’ll need a pair of trail shoes, which have additional grip on the soles, better drainage and protection around the toes against rocks and tree roots.

For clothing, a long-sleeved technical top underneath a running jacket works well as you can peel off the jacket and tie it around your waist. On your bottom half, a pair of winter running tights will keep your legs warm and they’ll dry quickly if they get wet. You can add in running gloves to keep your hands feeling toasty and either a beanie or headband to keep the chill off your head.

CYCLING

Winter cycling is more easily affected by the weather, as you want to avoid riding in very wet, windy or icy conditions. On those days, you can always take it inside with an exercise bike if you have one. However, in the right conditions, nothing beats a beautiful cycle ride for blowing the cobwebs away, and you can see many more miles of your local area than if you’re walking or running.

GET THE MOST FROM IT

While riding, it’s easy to do the walking equivalent of a stroll, but try to spend at least some of your ride a little out of breath. Seek out hills and put in short bursts of speed when you feel confident to do so.

If you’re nervous about cycling on roads, look for alternatives, such as canals and woods. ‘Use the Sustrans mapping tools to plan routes on the National Cycle Network,’ says Sian. ‘They’re all bike friendly and often car-free, making them ideal for beginners who might not want to venture on to busier roads in winter.’ Find them at sustrans.org.uk.

THE KIT

The one thing you can’t do without is a good pair of cycling gloves to shield your hands from the wind and cold. On your bottom half, a pair of winter cycling tights will make a huge difference as they’ll be made from warm, fast-drying fabric and have padding in the crotch. On your top half, layer up with a merino-wool base layer (warm, soft, breathable) with a winter cycling jersey over the top. A packable waterproof is also a good plan for longer rides.