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5 tips for training outdoors in winter

November 23, 2023


With the arrival of winter, many people tend to give up exercising outdoors because of the cold and unfavourable weather conditions. However, training outdoors during this season can bring several health benefits, such as strengthening the immune system and boosting your mood. To help you make the most of your winter workouts, we've put together 5 essential tips. Read on to find out how to exercise safely and efficiently in a cold environment.

Training during the day

Plan your training in the morning or at midday whenever possible. This is the warmest time of the day and the best time to stimulate vitamin D production.

  • During the winter, many people are deficient in vitamin D, which is important for bones and joints, as well as for improving mood.

Dress in layers

It's better to remove layers than to wear a single layer that you may not need once your body has adapted to the cold:

  1. Thin, tight-fitting layer with technical fabric that can wick away sweat.
  2. A thicker layer that can absorb sweat and that you can take off as soon as your body warms up.
  3. Lightweight windstopper in case of wind or rain.
  • As it gets dark earlier in winter, it's best to wear reflective clothing to be more visible to cars, bicycles and other vehicles, especially in some sports.
  • Avoid compression garments, as these will hinder circulation, which we need to be good for blood and oxygen to reach all parts of the body.


Invest more time in warming up

At very low temperatures, the body needs a little more time to warm up and progressively increase the blood supply to all muscle groups, especially the peripheral ones.

The body and extremities can be more rigid and affect movement and the nervous system, so increasing the warm-up time will help to progressively raise the body temperature throughout the body to an adequate level to be able to train.

  • Also bear in mind that since the muscle and nervous system take a while to adapt, the risk of injury increases.

Breathing through your nose

The nasal passages are affected by low temperatures and, due to the cold air, this vasoconstriction causes them to close a little and you may feel like you're not breathing properly.

  • Start warming up with your mouth covered.
  • Gradually try to maintain nasal breathing because this way the nasal passages will warm up and moisten the air that reaches your lungs.
  • If you breathe in and out through your mouth, colder air will reach your respiratory system, leading to increased throat irritation and many seasonal illnesses.

Stay well hydrated

Although the sensation of lack of hydration does not normally occur, the body increases sweat levels as a thermoregulatory mechanism.

Therefore, we need to maintain an optimal water level to avoid losing too much sodium and ending the workout with high levels of dehydration.

Strengthen your defences with food supplements for the immune system

A good nutritional diet also helps the body respond better to exposure to the cold, as well as keeping the immune system strong to respond to any possible illness caused by poor adaptation to the cold.

  • Introducing seasonal products into the daily diet, as well as nutritional supplements to boost the immune system, will reduce a possible drop in our defences.



Training outdoors in winter can be challenging, but with the right care, you can maintain a healthy and enjoyable exercise routine during this season.

Choose to train during the day, dress in layers, invest in adequate warm-up, breathe through your nose, stay well hydrated and boost your defences with food supplements. Always remember to listen to your body and respect its limits.

Now that you know these 5 tips, you're ready to make the most of your outdoor training in winter!