The summer is over, it’s getting darker and colder, and it can be hard to find the same motivation to train compared to what you had in the middle of July! Check out our top tips to keep your fitness programme on track during the winter season!
1) Change your regime: It may be time to re-think your normal weekly training pattern. Outdoor activities such as running can become harder to plan as the winter elements creep in, but there are other options. Might be worth looking into some classes, TRX and circuit training have become massively popular over the past number of years, especially this time of year, and are some of our favourite ways to get some reps in when the rain is belting down!
2) Clothing is crucial!: The drop in temperatures can make any outdoor training a little more difficult to contend with. Bulky layers can impede on your form and progress, we suggest opting for base layers that hold heat, and light waterproof outer layers that can be removed at the peak of your workout. Don’t forget to plan around keeping your feet warm, this is critical!!
3) Hydration: Just because the sun is not beaming down, or you feel you are not losing as much fluids as a workout in warm conditions, hydration is still an important factor to your training. You should be aiming to take as much fluids on board as possible, regardless of how damp or cold the conditions may be.
4) Target Strength Training: The weather outdoors may pose a speed bump in your progress, but use this as an incentive to get in some extra gym work. Using the winter months to work on strength and flexibility is a great way to keep your progress on track.
5) The importance of a good diet: Nutrition is half the battle when it comes to any training regime, and is just as important during the off season as it is any other time of year. Ensure you are getting the correct levels of carbs, protein and fats based on your goals. Also, keep in mind that a vitamin tonic boost might be a good addition to keep you fighting fit during the poor weather.
6) Post workout nutrition: As difficult as it might be to get the motivation to fit your work outs around the weather, it can be even harder to plan your nutrition around workouts. People tend to spend less time on each workout around this time of year, and condense more training into less time; this is a recipe for injury! Help yourself stay injury free with the right choice of supplements, especially your post workout nutrition, taking the right amount of fluid and protein on board will serve you well during the winter and keep injuries and niggles at bay.
7) Take some time off!: This will probably not be an option for the hard-core trainers among you, but rest and recovery play a huge role in the success of any training programme, so if the weather dictates you can’t get a session in, don’t worry, use this time to recover, your body will thank you when you do get out for that next session.
8) Focus on fundamentals: If your chosen sport is predominantly played outdoors, chances are winter is the off-season for you. Use this time to fine tune the smaller mechanics of your sport, it may be detailed footwork training for a field sport, or strength and flexibly improvements for a golfer. Whatever sport it may be, zone in on these smaller fundamentals and you will see the results the first week back into the season.
Putting some or all of this into practice will keep you on track during the winter months, and have some very positive results come the summer!
