Fit through the winter: The best outdoor fitness tips


IBS Publishing Team

You don’t feel like training in dirty weather? It’s too cold or wet? We still say get off the sofa, because winter is the best time for training! We’ll show you how you can get through the winter with a few great tips!

Filling vitamin D reserves

Vitamin D is not only important for our joints and bones, but also for our mood. In winter we often suffer from a vitamin D deficiency. Then a bad mood is inevitable. However, there is a great tip against this and it is called sunlight. If sunlight hits the skin, it stimulates vitamin D production in our body, which automatically promotes a good mood. Despite the many clouds in winter, a bit of sunlight always gets through, at least more sunlight than indoors. So for you this means going out whenever possible and gaining some sunlight.

Secret recipe fresh air

Exercising in the fresh air stimulates your circulation and your blood circulation. In addition, you will be supplied with an extra portion of oxygen during an outdoor workout. This means that after a workout in the fresh air we feel more alive and energetic. So it is possible for us to perform much better – not only during sport, but also in everyday life.

Source: Unsplash/ Tomasz Woźniak

Higher calorie consumption

In fact, training is more effective when it is cold outside. Low temperatures in winter increased energy consumption as our body tries to maintain our body temperature. This in turn means higher calorie consumption.

So you burn more calories if you exercise outside in cold weather conditions than if you exercise inside in a cozy room. Even if you do the same training. On the other hand we run outside in the fresh air on uneven paths during a training session. With every unevenness, which we level out, we train and improve our coordination and dexterity. In addition, many small muscles are used, especially in the foot, which we rarely train otherwise.

The right outfit makes the difference

Don’t dress too warm! During outdoor fitness and especially when running, the body core temperature rises anyway. Therefore too warm clothes will only make you sweat unnecessarily. At best you just wear a second thin layer over your running underwear. If it gets really icy, then a third and warming layer is appropriate, which protects against rain and wind. But less is more here. What can never be protected well enough, however, are head and neck, because the body loses most of its heat in these places. Besides hat and scarf, gloves and thicker functional socks are a sensible choice in winter.

The best for your immune system

In the cold season we love to stay in cuddly heated rooms. The problem with warm, closed rooms, however, is that not only we feel good, but also bacteria and viruses. That wouldn’t be so bad, because our body has natural defense mechanisms. However, the dry and warm air inhibits the defence mechanisms. Cool air, on the other hand, can stimulate them again. Cool, fresh air strengthens our immune system!


Running in winter means that you first have to overcome your pig dog – but it’s worth it to pick it up. With our tips you can train very relaxed through the dark and cooler season.

Source: Unsplash/ Derek Sears