The nights are getting longer, the mornings are darker and if you concentrate hard enough, the faint jingle of bells can be heard on the breeze.
Winter is upon us and all the disruptions and temptations of the holiday season, as well as the cold, can really throw us off our routine.
But not this year.
To ensure we’re starting the new New Year with a healthy body and healthy mind, we’ve enlisted the help of a team of training and conditioning experts to help us stay on track. We wanted to get advice on how to adapt our training for the colder months, how to warm up, what to wear, and crucially, how to stay disciplined while still having fun through the holiday season.
And so with this in mind, we spoke with hybrid training specialist and all round good guy Alexander Siquig.
And we also got some inspirational advice from fitness model and Official World Gym Athlete, Pamela Fraustro.
Let’s go.
Adapt your workouts
You’re more likely to get injured during the winter and cold weather can increase your risk of injury. Adapting your workouts to avoid injury and remain healthy is crucial - and it’s not just about warming up your body up beforehand.
Although that is important and it’s where we’re going to start.
Here’s the science bit. Cold temperatures constrict blood vessels, reducing blood flow to muscles and joints, making them less flexible and more susceptible to strains and sprains. Muscles also tend to tighten up in the cold. This will decrease your range of motion and increase the risk of muscle tears.
Also, the fluid that lubricates your joints, called synovial fluid, becomes thicker in cold weather, potentially leading to joint stiffness and discomfort.
And what this means, is that you shouldn’t skip the warm-up and should wear appropriate clothes. Particularly if you’re training outdoors.
How to warm up for cold weather training
It’s time to hand over to Alex for some advice. “Aim for more dynamic or ballistic warm-ups before you start training.” If, like me, your warm-up routine consisted of a few stretches and wearing a hoodie, this might need a bit more detail.
Ballistic stretching involves stretching your body beyond its natural range of motion with bouncing, or jerky, movements. It utilizes momentum to force a stretch, briefly holding the position at the peak of the movement - and isn’t recommended for beginners or if you’ve previously had an injury.
So back to Alex to discuss dynamic warm-ups, which are more active movements that increase blood flow, raise your core temperature and get you prepped and in the mood for a cold weather workout.
“My favourite dynamic warm-ups include the inchworm, table top twists, cat-cow, and around the world for shoulders”, says Alex.
Check out Alex’s dynamic warm-up routine for inspo:
Indoor vs Outdoor training
Just because it's cold out, it shouldn’t stop you from working out. Outdoor training is a great mood enhancer and ideal for mixing up your routine.
However one risk of outdoor training during cold weather is the unpredictable surfaces. Slips and falls on icy, or waterlogged surfaces can result in injury. So making sure you’re wearing the right shoes and are prepped for the conditions.
Back to Alex again, who tells us that he prefers to spend winter months training indoors. However he’s also adapted how he trains outdoors; “I like to do bodyweight workouts on football or track and field turf areas as the surface is more reliable.”
Layer up for outdoor workouts
If you’re planning on training outdoors, make sure you’re wearing the right gear. Layering up is the way to go, utilising lightweight and breathable fabrics.
Alex advises us to wear nylon or polyester material clothing with a base layer when training in the cold. Both nylon and polyester are hydrophobic, meaning they repel water.
This helps to wick sweat away from your skin, keeping you dry and comfortable even during intense workouts. This is especially important in cold weather, as staying dry helps to prevent hypothermia.
These fabrics dry much faster than natural fibers like cotton. This means you won't stay damp for long, reducing the risk of chills and discomfort during and after your workout.
Check out our V_DRY range as ideal gym shirts to wear. The V_DRY Cross Graphic Boxy T-Shirt is an ideal t-shirt to wear under a running jacket or mid layer.
Base layers are great for keeping your muscles warm and for preventing injuries. We have a range of seamless long sleeved base layers and short sleeved base layers, as well as base layer tights and half tights, designed to keep you warm and easily worn under shorts.
Fuel your body
While it’s tempting to reach for one of the many boxes of chocolates we seem to accumulate at this time of year, it’s more rewarding to take a balanced approach to your diet.
Fuelling your body for your training schedule can remain an integral part of your routine during the winter, despite the temptations.
Sticking to home cooked meals is one of Alex’s main recommendations, so that you know exactly what’s going in, and also allows you to better manage your portions.
The healthy turkey dinner
Your traditional roast turkey dinner can actually be a really healthy and nutritious meal, however it does depend on how you prepare it, what you serve it with, and how much you eat!
Turkey is a really lean source of protein, is low in saturated fat (especially if you remove the skin), and is packed with vitamins and minerals like B vitamins, selenium, and zinc. These nutrients support your immune system, energy production, and cell growth. Great for any diet, ideal for winter.
Steaming your vegetables, to trap in their goodness, is the best way to prep these for your dinner. Load up your plate with these to avoid including more of the not-so-great stuff.
Try to avoid using too much oil and animal fat for roasting your potatoes and instead use a smaller amount of healthy oils, like olive oil.
And finally, one of the more important messages from Alex is to stay hydrated. Drink plenty of fluids (preferably non-alcoholic!) during the day, and while you train. Just because it’s cold outside doesn’t mean you don’t need the fluids.
And what if I fall off the wagon?
You need the mindset of an elite athlete not to have an off day during the holiday season. So don't sweat it. Remember, this is what this time of year is all about - to relax and enjoy yourself.
Follow Alex on Instagram @alexsiquig
Follow Pamela on Instagram @pamelafraustro
Words by Damian Carvill / Photo credits: VEYND