Winter brings a unique set of challenges. Whether you’re a keen runner, a committed cyclist, or a bit of both, colder temperatures, shorter days, and unpredictable weather can make it tempting to stay indoors. But winter training doesn’t have to be miserable! With the right preparation, you can enjoy running and cycling through the colder months and even come to love the crisp, fresh air.

1. Dress for the Weather

Winter training is all about layering. You want to stay warm but not overheat, and your clothing needs to handle wind, rain, and sometimes even snow.

Base Layer: Start with a moisture-wicking base layer to keep sweat away from your skin. Avoid cotton, as it holds onto moisture and makes you feel colder.
Mid Layer: A thermal or fleece layer adds warmth. Look for materials like merino wool or technical fleece that insulate without bulk.
Outer Layer: Invest in a windproof, waterproof jacket for running or cycling. Look for breathable materials to prevent overheating, especially if you’re working hard.
Legwear: For running, thermal leggings are ideal. Cyclists should opt for bib tights with a fleece lining for extra warmth.
Accessories: Keep your extremities warm with gloves, a thermal hat or headband, and wool socks. For cycling, overshoes can make a world of difference in keeping your feet toasty.
Reflective Gear: Winter means less daylight, so add reflective strips or lights to stay visible.

2. Layer Up, but Not Too Much

It’s easy to overdress when heading out into the cold, but remember, you’ll warm up once you start moving. A good rule of thumb is to dress as though it’s 10°C warmer than the actual temperature. You might feel a bit ccld when you start, but you’ll soon be comfortable once you’re in motion.

3. Protect Your Skin

Cold air, wind, and rain can be tough on your skin. Apply a layer of moisturiser before heading out and use lip balm to prevent chapping. If it’s particularly windy, consider applying a barrier cream to exposed areas like your cheeks.

4. Light Up Your Runs and Rides

With limited daylight in winter, running and cycling often happen in the dark. Staying visible is crucial for your safety.

Head Torch: A head torch is essential for running in poorly lit areas. Look for one with a comfortable fit and enough brightness to illuminate your path.
Bike Lights: Cyclists should have front and rear lights, even during the day, to improve visibility in gloomy conditions. I’d argue you should use lights all year though – day and night!
Reflective Clothing: Reflective jackets, vests, or arm/leg bands make you more visible to drivers. Some brands even offer gear with built-in LED lights for extra visibility.

5. Warm Up Properly

Cold muscles are more prone to injury, so take time to warm up before heading out. Start with some dynamic stretches or light jogging indoors to get your blood flowing. For cyclists, consider doing a few minutes of gentle spinning on a turbo trainer before venturing into the cold.

6. Adapt to the Conditions

Winter weather can be unpredictable, so be flexible with your training.

Running: Avoid icy paths, as they’re a recipe for slipping. Stick to gritted roads or trails with good traction. If snow is unavoidable, consider using trail shoes or attachable spikes for extra grip.
Cycling: Wet and icy roads require slower speeds and greater caution, especially when cornering or braking. Lower your tyre pressure slightly for better grip, and invest in winter tyres if you ride regularly on the road.

7. Stay Hydrated

It’s easy to forget about hydration in the cold, but you’re still losing fluids, especially during longer sessions. Drink water or an electrolyte drink before and after your run or ride, and carry a bottle with you if you’re out for more than an hour.

8. Fuel Smartly

Your body works harder to stay warm in winter, so make sure you’re fuelling properly.

For runs under an hour, a balanced pre-workout snack should be enough.
For longer runs or rides, carry easy-to-eat energy gels, chews, or snacks. Cyclists can stash food in their jersey pockets, while runners might prefer a lightweight belt or running vest.

Post-workout, refuel with a mix of carbs and protein to aid recovery. And don’t underestimate the joy of a hot drink after a cold session—it’s as good for morale as it is for warming up!

9. Watch Your Step (and Pedal)

Winter brings more hazards than usual.

Running: Be extra cautious of icy patches, wet leaves, and uneven surfaces. Slow down and shorten your stride on slippery terrain.
Cycling: Wet roads and reduced visibility mean you’ll need to brake earlier and avoid sudden movements. If you cycle off-road, be cautious of deep leaves and frozen puddles where you may not be able to see what is beneath you.

10. Embrace the Mental Challenge

Winter training builds mental toughness as much as physical fitness. Heading out when it’s cold and dark isn’t easy, but it can make you feel incredibly accomplished. Set yourself small goals to keep motivated, like sticking to a schedule or hitting a mileage target. Reward yourself with something cosy and comforting afterwards—a hot bath, a hearty meal, or your favourite film.

11. Know When to Stay Indoors

Sometimes, it’s just not worth it. If it is too icy or the rain is torrential, maybe opt for an indoor workout instead. A treadmill run, a session on the turbo trainer, or even a strength workout can keep you on track without risking injury. Remember, safety always comes first.

12. Make It Fun

Winter training doesn’t have to be all grit and determination.

Run or ride with friends—it’s easier to brave the cold when you’re not alone.
Explore new routes. Winter landscapes can be stunning, and a change of scenery keeps things interesting.
Listen to podcasts or music to keep your mind engaged. Just make sure you stay aware of your surroundings.

13. Reflect on Your Progress

Winter is a great time to focus on building a strong foundation for spring and summer goals. Think of it as base-building season, where you work on consistency and endurance rather than speed. Celebrate small victories, like completing a tough session or sticking to your plan despite bad weather.

You might also be interested in my off-season training and off-season nutrition blogs as well.

So, running and cycling in winter might take a bit more effort, but it’s worth it for the sense of achievement and the fitness gains you’ll carry into the spring. With the right gear, mindset, and a focus on safety, winter training can become something you genuinely enjoy—even if it’s just for the hot chocolate afterwards!

So, layer up, light up, and get out there. Winter won’t know what hit it.

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