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How to stay warm while exercising outdoors this winter
Plus all the kit you need to beat the freeze
If the cold, miserable January weather has derailed your new year exercise plans, you’re not alone. Mustering up the motivation to lace up your trainers and venture outside for a workout when it’s freezing, windy and pouring with rain is hard.
Yet, despite the overwhelming temptation to skip your session and curl up on the sofa with a hot chocolate instead, you could be missing out on some major benefits. Evidence shows that working out in nature can help boost mood, reduce stress and improve self-esteem. According to one Finnish study, it can also have a positive impact on sleep quality, while research published in Environment, Science and Technolgy notes that outdoor workouts are associated with greater feelings of satisfaction and revitalisation.
To help you reap the benefits of winter exercise – and stay safe and comfortable while doing it – we’ve asked personal trainers Caroline Idiens, founder of Caroline’s Circuits, and Nancy Best, founder of Ladies Who Crunch, to share their top tips. We’ve also rounded up the best kit to keep you comfortable while you run, jump, hike or cycle.
How to motivate yourself to exercise during winter
Work out in the morning: “Exercise in the morning before the day’s to-do list takes over,” suggests Idiens. “To make this as easy as possible, lay weatherproof kit out the night before so when the alarm goes off, it’s easy to get straight into the right frame of mind.”
Do what you enjoy: “You’ll keep showing up if you want to do it,” says Idiens. If you don’t enjoy running, then go for a brisk walk instead. There’s no point banging your head against a brick wall, and you’re more likely to stick to something you like.
Get social: “Exercising with a partner helps keep you accountable, and it’s fun to share the experience with someone,” adds Idiens. “Even if you agree to meet for a 30-minute walk, you’ll feel more energised and all the better for it. You can enjoy a warm tea or coffee afterwards.”
How do you stay warm when exercising in the cold?
Once you’ve psyched yourself up for a winter workout, it’s important you’re sufficiently prepared for the outdoor conditions. Here, Idiens shares her top tips.
Warm up and cool down: You should be warming up and cooling down before and after all your sessions, but making the time is particularly important during the colder months. “The body takes longer to warm up in winter, so investing time to warm the muscles, joints, tendons and ligaments is key. The same goes for afterwards.” she says. “Doing this will greatly reduce your risk of injury and muscle soreness and allow you to keep training consistently.”
Watch your breathing: “You may notice a burning or irritation of the throat when you inhale cold air,” notes Idiens. “You can adjust your breathing to mitigate this by inhaling through the nose and exhaling through the mouth.”
Stay hydrated: “This might sound a bit mad when you think you might not be getting as sweaty, but it’s really important to keep on top of your hydration in winter,” she explains. “You’ll be sweating and losing water through breathing in the colder air, so you need to keep taking fluids on board.”
Monitor the weather: To exercise or not to exercise? “Be mindful of how your body copes in cold weather and gauge your decision on this,” she advises. “If you’re running or walking, be aware of ice and take it slow. If you’re unsure, stay indoors, roll out a mat and enjoy an at-home fitness class.”
What to wear for a workout in winter
According to Best, having the right kit can make a world of difference for performance, enjoyment and safety. “It’s important to regulate your body temperature when the weather’s cold,” she says. “Your body works harder to keep your blood flowing to your core and vital organs, which can lead to poorer circulation around areas like your hands and feet.”
To protect your extremities, she recommends investing in a good pair of gloves and some thick socks. A beanie hat or ear warmer are also worth considering.
“It’s tempting to wear a cosy tracksuit, but I'd recommend wearing multiple layers that you can slowly remove as you need to,” she adds.
When it comes to fabric, moisture-wicking, breathable materials like polyester, nylon, bamboo and wool are best. Steer clear of cotton, which traps moisture and causes friction. If rain is on the cards, a good quality waterproof jacket should provide some insulation while keeping out the damp and cold.
The best winter workout gear 2025
As the name suggests, these bestselling leggings from Sweaty Betty are designed to keep you cosy on your outdoorsy pursuits. Part of the brand’s HeatProtect collection, they feature a plush fleece-feel lining for warmth, yet they’re still breathable and sweat-wicking. Excellent stuff!
They boast two side pockets, a secure zipped pocket at the back for your valuables, plus reflective seam detailing to help keep you visible when exercising in low light. The fabric is stretchy, and the high elasticated waist is comfortable and supportive.
Mountain Warehouse Merino Womens Base Layer Top II
A toasty base layer can make the chilliest workout a whole lot more bearable. This one from Mountain Warehouse, which is made from temperature-regulating merino wool, offers excellent value for money. The fabric is also known for its antibacterial, moisture-wicking properties, so it will stay fresh and odour-free as you work up a sweat.
The simple design is extremely lightweight and comfortable, and it will do the job nicely whether you’re attempting a 5k run or just strolling around town.
Your classic wool gloves won’t cut it for winter training; you'll need an exercise-specific pair to wick away sweat and deal with movement. We love these ones from Built For Athletes – they're made from a soft fleecy material for warmth, with sweat-wicking technology to prevent hot, sweaty hands on the go.
There’s a reflective logo on each glove, and they’re touchscreen friendly, so you can skip a song or pause your running watch with ease.
A good pair of socks is just as important as gloves, and we recommend going for an ankle-length option for extra warmth and coverage.
This simple style is constructed from technical merino wool, plus polyester and nylon, offering the perfect combination of warmth and breathability. Not only will they keep your toes nice and toasty, but the socks are also waterproof, with a high-performance membrane to block out water. They’re great for all sorts of activities, from running and trekking to skiing and kayaking.
You may associate exercise headbands with '80s aerobics videos, but a headband/ear warmer is a total game-changer for chilly workouts.
Made from polyester fleece, this fuss-free offering will protect your poor ears and allow you to keep going for longer. It will also keep your hair away from your face and prevent sweat from dropping down into your eyes. The elasticated design means you should have no issues finding the perfect fit either.
It might be pricey, but this running jacket from the experts at Lululemon is the dream for those who can’t bear the cold. It’s filled with lightweight insulation (700-fill down in the main body and PrimaLoft insulation in the hood, shoulders and sleeves) to keep you protected when the temperature dips.
The techy material is also designed to be waterproof and windproof, plus it’s stretchy and easy to move in. Other impressive features include secure zipped pockets, a phone sleeve and thumbholes. The simple, slimline design is flattering, too.
Don’t fancy a full jacket? Paired with a base layer, this zip-through gilet from M&S is an excellent alternative. Constructed with the brand’s UltraHeat thermal insulation, it will keep your core warm, while allowing for total freedom of movement in the arms. It also has a high funnel neck for total coverage and a fitted design to move with your body.
When it comes to practical features, there are two zipped pockets for stashing your essentials and a smooth zipper for easy on and off. At £25, it’s a total steal.
When it's particularly frosty outdoors, you’ll want a technical beanie to help you retain warmth in your head, without overheating. This New Balance skullcap is comprised from a polyester and spandex blend to manage your temperature, with a soft, stretchy construction for ultimate comfort and a secure fit.
It’s the perfect balance between cosy and breathable – it will block out windchill, but it’s still lightweight, so you won’t get too sweaty as you clock up the miles.
This long-sleeved running tee, designed for running and training, ticks the box in terms of style and performance. The relaxed design hits the waist, so it won’t ride up or flap around as you pick up the pace.
The seamless fabric means chafing isn’t an issue, and the mesh construction ensures excellent breathability. The top is also treated with Lululemon’s ‘Silverescent’ technology, which curbs bacteria growth for a fresher feel and fewer odours.
No winter activewear wardrobe is complete without a neck warmer, aka snood. Pop it on over your running top or jacket to seal out the cold and wind when it’s particularly unpleasant outside.
This option from popular outdoorsy brand Columbia is crafted from a lightweight polyester fleece fabric to shield you from the elements. The smooth fabric also feels soft and comfortable against the skin. It also boasts a handy toggle so you can adjust the fit.
Priyankaa is our sleep and wellness expert, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews. Plus, as an avid runner and gymgoer, she knows exactly what to look for when finding the right gymwear, fitness tracker or earphones.
Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges. She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more. Outside of work, Priyankaa can usually be found trying out a new gym class, seeking out London's best eats or watching a Spanish TV show in a bid to keep up her language skills.
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