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Cold Weather Workout

Don’t Let Cooler Temperatures Derail Your Workout Plan

If you find it harder to keep up with your workout program as the temperatures drop, you’re not alone. Every year, many Americans find it increasingly difficult to remain committed to their plan as the holidays, shorter days and less-than-ideal weather create obstacles.

Whether you’re a gym-goer or outdoor exerciser, there are simple ways you can overcome the winter obstacles and stay on track with your workout plan.

  • Acclimate to colder weather by warming up inside. If you’re an outdoor exerciser, try doing your warm-up inside. By doing so, you’ll raise your body temperature and already be warm before you step outside.

  • Prep for your next day the night before. If you’re an early morning gym-goer, try getting everything you need for the next day together the night before. This way, all you need to do when your alarm goes off is get up, get dressed and go to the gym.

  • Have a backup plan. Even the most dedicated exercisers will lose their motivation. That’s why it’s essential to have a backup workout plan that you can do at home. It doesn’t have to be lengthy, doing something is better than doing nothing at all. Aim to have three or four full-body workouts ready for when you need them.

If you do head outdoors to exercise - The key to a killer winter workout might be your clothes.

According to Men's Health, a 2012 study by Northwestern researchers found that what you wear directly affects how you perform. They coined their own phrase for it—“enclothed cognition”—which means associating certain clothing with certain actions.

Basically, you’ll feel inspired to hit the asphalt and face the cold if you wear clothes you mentally associate with kickass workouts. Throw on your stained college sweatshirt and, well, you might find yourself parked on the couch.

Going for a run outside?

Dressing in layers is the key to running comfortably all winter. You can start your run warm, then easily shed the layers as your body warms up and you need less clothing. Simply tie unneeded layers such as jackets or long sleeve shirts around your waist and keep running once you’re warm, or plan a loop run so you can drop them off in a safe spot—like your car—when you don’t need them. Remember to put your base layer on the bottom so as you strip layers off, the correct layer is underneath.


  1. Dress 'Dry,' Not Just 'Warm'

  2. Layer Up.

  3. Don't stop at sweat-wicking clothes

  4. Protect Your Extremities

  5. Wear Bright Colors

  6. Protect Your Skin

  7. Check Your Traction

  8. Warm-Up First

  9. Breathe Right.

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