How to harness the power of winter workouts

Charlotte Lytton shares some tips to make the most out of exercising outside during the colder weather

During the spring lockdown, alfresco workouts were everywhere, with park yoga, sea swims and garden aerobics embraced with abandon. This time around, with gyms and leisure centres closed again and temperatures dropping, it’s a little less appealing.

But if the outdoors is your only option, that dusting of winter frost may well be an opportunity; exercising outside in the cold comes with a range of benefits that can’t be replicated with a 15-minute pilates blast on your kitchen floor.

Minimal temperatures require maximum effort: keeping the core body temperature regulated and blood pumping is far more difficult when the mercury drops, which means you have to work harder to stay warm while exercising. Studies are yet to conclude that we burn more calories while exercising in the cold, but doing so is thought to boost endurance at the very least, as reduced levels of sweat and dehydration mean fatigue will set in less quickly.

If swimming is your thing, the recent finding that outdoor swimmers may be better protected against dementia, thanks to a “cold-shock protein” they have more of in the brain, may motivate you to take the plunge this winter.

And then there are the myriad health benefits of being outside, especially in nature. Even if the sun isn’t shining, being in a natural environment can boost mood and enhance focus, the scenery reducing the monotony that often comes with indoor workouts and driving us to push for longer.

Under current restrictions, exercising outdoors also provides a legal opportunity to socialise, even if it’s just with one other, says Adele Andersen, a trainer who runs the outdoor Ravenscourt Bootcamp in Hammersmith, west London. She says her classes have been in high demand even in cold, wet weather. “People are desperate to move their bodies, get out of their houses, feel better and have social contact.”

So, here’s how to winter-proof your workout.

Don’t start cold

Warming up becomes even more vital when you’re exercising in the cold. Launching straight from the living room into a chilly training session can be a shock to the system, says Paul Hough, senior lecturer in health and exercise science at St Mary’s University. “Warm up in your house if you can,” he advises, suggesting doing either body weight exercises, such as squats or planks, or following an indoor workout video on Youtube to get the heart rate up and raise your core temperature, reducing risk of injury. “You should start to sweat, and that’s a good sign that you’re ready to go outside.”

Lockdowns this year have encouraged more and more of us to try wild swimming this year, but in winter especially, prep begins before reaching the poolside. If you’re not yet used to swimming in non-heated water, take short, cold showers to get yourself used to the sensation of submersion into very cold water. The general rule of thumb is one length per one degree Celsius – far more time-consuming than it sounds.

As for getting warm again, the key is to do it gradually – dry yourself quickly, put on layers of warm clothes, sit somewhere warm and sip a hot drink. If you rush it with a hot shower or bath, you may draw the warm blood that has pooled in your core to your skin, leading to rapid cooling and a drop in blood pressure.

Kit up

Protecting against the elements can make all the difference to whether a wet jog ends in a few minutes or a few miles. Base layers are usually made from wicked woollen-blended fabrics, and retain heat when the body is wet from sweat or rain by moving moisture away from your skin, and to the clothing’s surface. This is key as wearing sweaty, wet clothes in cold temperatures can dramatically reduce the body’s core temperature and, in extreme cases, lead to hypothermia; wear under a windbreaker jacket and opt for waterproof shoes that can withstand a muddy jog. Studies have shown that we don’t actually lose more heat through our heads than other body parts, but rather the face, head and chest are particularly sensitive to changing temperatures: a waterproof hat that covers your ears will protect against cold winds while for gloves, bags et al, anything that keeps the rain out and won’t lose its shape is key.

Air care

Exertion in the cold usually means lots of sharp intakes of breath: this “can ‘irritate’ the lungs,” explains Toby Maher, who chairs respiratory research at the British Lung Foundation. “The cold air is not damaging but can lead to unpleasant symptoms. In patients with asthma or chronic obstructive pulmonary disease there is some evidence that this rapid exposure to cold air can cause bronchospasm, ie acute narrowing of the airways. This

can lead to wheezing, coughing and breathlessness.”

It is the rapid change in air temperature that makes ill effects of cold exercise more likely, he adds. “I advise patients to try to slowly acclimatise – for example, by standing by the open door before going straight outside in the winter.” Alternatively, try loosely wrapping a scarf over the nose and mouth before going outside, to try to minimise the impact of the cold air.

Get up and go

Even with the best will in the world, it’s hard to leave the warmth of bed on a dark November morning for a run in the rain. Dr Josephine Perry, author of the Psychology of Exercise, relies on eight tactics for winter training: Environment: The backdrop to your cycle or walking route has a huge impact on enjoyment, according to research from Barry University in the USA, making it easier to complete the activity and contemplate doing it again. Purpose: “This could be commuting to work, or networking with others on a weekend ride,” she advises. “This will keep you on track to complete the session and help you feel training fits into your life, rather than taking it over.” Early doors: “If you can, exercise first thing,” Dr Perry says. “It is the best way to ensure your training is not derailed by a busy day at work or unexpected events” – as well as removing a sense of dread that may grow as the day goes on. Get in gear: If you do end up exercising in the evening, “get changed as soon as you get home. Do not sit down for a cup of tea first,” Dr Perry warns, as “it is so much harder to go outside once you are warm and cosy”.

Harness adversity: Embrace poor (but not dangerous) weather, as “knowing you’ve triumphed over bad conditions massively increases your confidence and helps you feel like a bad---”.

Listen up: “Music puts exercisers in better moods, lowers oxygen consumption and improves our running economy,” advises Dr Perry, pointing to research from Brunel University that found that music can boost performance by up to 20 per cent. Variation: Mixing up what you do, and where, “is good for both your body and your mind”.

Challenge: Setting goals, like running 5k in December (rather than signing up for races that may well be cancelled) can sharpen motivation; start out small, if needed, by tasking yourself with taking one brilliant photo each time you venture out.