Tips for winter training: A guide to outdoor sports

Dress appropriately: Think in layers

One of the biggest challenges of winter training is dealing with the cold. The most effective solution is layering, which allows you to regulate body temperature and protect yourself from wind and moisture. Here’s how to dress efficiently:

Base layer: Opt for a moisture-wicking base layer like Merino wool shirts or high-performance technical fabrics. These materials help keep you dry and prevent sweat from cooling your body during lower-intensity periods. Our Merino wool shirts make an excellent choice for a reliable base layer.

Mid layer: This layer provides insulation. Opt for something that traps body heat, like a fleece or lightweight down jacket. We recommend the NNormal Active Warm Jacket.

Outer layer: The final layer should protect you from wind, rain, or snow. Jackets with waterproof and breathable membranes, such as GORE-TEX, are ideal for winter conditions. The Trail Rain Jacket is designed for trail running, offering features to maximize mobility and comfort, allowing you to tackle challenging terrain with ease and safety. The NNormal trail rain jacket is more than just weather protection; it's a companion designed to enhance your trail running adventures.

Keep in mind that as you begin exercising, your body will naturally generate heat. To avoid overheating, it's best not to overdress at the start. Wearing too many layers can lead to discomfort, and a higher risk of dehydration, and can ultimately impact your performance outdoors.

Warm up properly

In winter, the cold can make muscles stiffer, increasing the risk of injury. That’s why it’s crucial to warm up properly before any outdoor activity. Spend 10-15 minutes doing mobility exercises and dynamic stretches to boost circulation and get your joints and muscles ready.

A good warm-up not only prepares you physically but also helps you get into the right mindset to tackle winter’s challenges, ensuring you start your workout with the necessary warmth.

Plan your route and training time carefully

In winter, days are shorter, and weather conditions can change quickly, making it essential to plan your routes and schedules carefully. Here are some key points to consider:

Choose familiar routes: In winter, it's best to stick to familiar routes, as snow or ice can make trails harder to navigate. Knowing the path well helps you steer clear of difficult or hazardous areas, making your outdoor activities safer and more manageable.

Check the weather: Always check the weather conditions before heading out to avoid unpleasant surprises. If heavy snowfall or strong winds are forecasted, postpone training or change locations.

Train during the day: Plan your outdoor activities for daylight hours to avoid the colder temperatures at night and minimize the risk of getting lost. Daylight not only keeps you warmer but also makes navigation easier and safer.

Carry safety devices: If you train in remote or mountainous areas, bring a mobile phone, and GPS, and, if possible, inform someone of your route.

Nutrition and hydration in winter

Cold weather can make you feel less thirsty, but it's still essential to stay hydrated during training. Even if you’re not sweating as much as in summer, your body continues to lose fluids, particularly at higher altitudes or in very cold conditions.

Carry water: Use bottles or hydration packs with thermal insulation to prevent water from freezing.

Eat energy-rich foods: During winter, your body burns more energy to keep warm, making it important to fuel up with snacks that are rich in carbohydrates and healthy fats during long training sessions. Convenient options include energy bars, nuts, or sports gels.

Hot drinks: If you can, carry a thermos with a hot drink like tea or broth. It will not only help keep you hydrated but also provide extra warmth and a boost of energy during your training.