Waking Up and Working Out: Winter Fitness Tips for Women
Dark mornings, freezing temperatures, and the urge to stay wrapped in your duvet—winter training is tough. But skipping workouts for months isn’t the answer. Whether you’re training for your next race, trying to maintain consistency, or just getting into a fitness routine, winter doesn’t have to derail your progress.
Here’s how to stay motivated, warm, and on track during the colder months.
1. Combat the Winter Slump with Light Therapy
One of the biggest struggles with winter training is waking up feeling sluggish. Seasonal Affective Disorder (SAD) and reduced daylight can leave you low on energy, making morning workouts feel impossible.
A sunrise alarm clock, like the Lumie Bodyclock, gradually brightens the room to simulate a natural sunrise. This gentle wake-up reduces melatonin (the sleep hormone) while increasing cortisol levels to help you feel more awake and ready to move.
Alternatively, try using a light therapy lamp during breakfast to help reset your circadian rhythm, improve mood, and make early workouts feel more doable.
2. Layer Up for Instant Warmth
The cold makes it tempting to stay in bed—but what if your workout gear was already warm and ready to go?
Sleep in your base layers. If you’re going for an early run or cycle, sleeping in your thermal top and leggings can make getting up feel less painful.
Heat your clothes. Lay your workout kit on a radiator before bed or pop it in the dryer for a minute in the morning. Putting on warm clothes can make those first few minutes much easier.
Start warm indoors. Do some dynamic stretches, mobility drills, or even some light strength exercises before heading outside. A quick warm-up indoors raises your core temperature and makes stepping into the cold feel less brutal.
3. Fuel Up for Motivation and Energy
Your body needs more fuel in winter to stay warm and perform well. Without enough energy, your workouts will feel harder, and your motivation will drop.
Have an easy pre-workout meal prepped the night before. A warm bowl of porridge with nut butter, a smoothie with oats and protein, or a simple banana with peanut butter can make all the difference.
Hydration matters—even in the cold. You might not feel as thirsty, but winter air is dry, and dehydration can still impact performance. Try warming your water slightly before heading out—it prevents freezing hands and is easier to drink.
Caffeinate smartly. A warm cup of coffee or tea before training can help wake you up, boost performance, and make a chilly session feel more inviting.
4. Shift Your Mindset: Embrace the Cold
Winter workouts don’t have to be miserable—they can be refreshing, adventurous, and even fun if you shift your perspective. Instead of dreading the cold, lean into it:
Dress for the conditions. Invest in moisture-wicking base layers, a windproof jacket, gloves, and a thermal headband to protect your extremities. The right gear makes a huge difference.
Make it a challenge. Set a winter training goal—it could be a virtual race, a streak challenge (running x times a week), or hitting a weekly mileage goal.
Capture the moment. Frosty sunrises, misty trails, and crisp morning air—winter workouts can be stunning. Snap a photo, share it with your training group, and celebrate the fact that you showed up.
Switch things up. Winter is a great time to explore cross-training. If the weather is extreme, swap a run for a Zwift cycling session, an indoor strength workout, or a mobility-focused yoga session.
5. Accountability: Get Others Involved
The hardest part of winter training is staying accountable when no one is watching. Make it easier with:
Training buddies: Arrange to meet a friend, join a running club, or sign up for an event to keep yourself accountable.
Virtual challenges: Apps like Strava, TrainingPeaks, or Zwift offer virtual challenges to keep you engaged.
Social motivation: Post your progress, set goals with friends, or join an online community of like-minded women tackling winter training together.
Even if you don’t feel motivated, discipline kicks in when you have a commitment to others.
6. Make Recovery a Priority
Winter training can be harsh on your body, and proper recovery is essential to prevent burnout or injury.
Take a warm post-run shower or bath. Epsom salts with lavender oil can help relax sore muscles and improve sleep.
Stretch or foam roll by a cosy spot. Doing mobility work with a warm cup of tea makes it feel less like a chore.
Prioritise sleep. Winter training means extra stress on the body. Aim for 7-9 hours of quality sleep to help with recovery and performance.
Listen to your body. Some days will be harder than others—adjust your intensity, swap a hard session for something lower impact, or take an extra rest day when needed.
7. Reward Yourself: Make Winter Training Worth It
One of the best ways to stay consistent during the colder months is to pair effort with rewards.
Set up a post-workout treat. Whether it’s your favourite breakfast, a hot shower, or a warm blanket, make sure something enjoyable is waiting for you after every session.
Invest in new gear. Sometimes, a new running jacket, thermal leggings, or a fresh playlist is enough to make training feel exciting again.
Celebrate milestones. Whether it’s hitting a new weekly mileage, staying consistent for a month, or simply showing up when you really didn’t want to—acknowledge your wins.
Final Thoughts: Winter Training is Tough—But So Are You
The hardest part is starting. Once you’re out there, moving, breathing, and feeling the crisp air on your skin, it’s worth it. Winter training builds mental resilience, and when spring arrives, you’ll feel stronger, fitter, and more prepared than ever.
So, layer up, fuel up, embrace the cold, and get it done. The version of you crossing the finish line in summer will thank you for every single winter workout.
Ready to stay accountable? Join the Pretty Strong Coaching community for support, expert advice, and the motivation to keep moving—whatever the weather.
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At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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