This winter has been extra challenging, with more areas experiencing snow and frigid temperatures. But don’t let the cold snap bring your movement practice to a halt.
As a company based in Buffalo, New York, we know a thing or two about dealing with winter weather.
Top tips for adapting your walking and running practice.
1. Dress for the weather.
Layer up with moisture-wicking clothing close to your skin and insulating layers on top. Remember to protect your extremities – wear gloves, a hat, and warm socks to keep your hands, head, and feet comfortable.
If icy paths are an issue, consider adding traction devices like Yaktrax to your shoes for extra grip.
2. Find a place inside.
When it’s just too cold or unsafe to be outdoors, take your movement practice indoors.
A treadmill or gym is a great option if you have access, but community centers, indoor tracks, or even a local mall can work just as well. Think creatively about indoor spaces that allow for walking or jogging.
3. Adjust your plan.
Start your session by warming up indoors to get your muscles ready for the cold. Shorten your activity to a more manageable duration. Or commit to just the first 10 minutes – there’s a good chance your body will warm up, and you’ll continue.
Another option is to break up your movement throughout the day into smaller chunks. Experts say these “exercise snacks” are as beneficial as one longer session.
4. Have a backup activity.
Some days, outdoor movement is just not possible, and that’s okay. Keep a few backup options in mind, like yoga, stretching, or even dancing to your favorite playlist. One of our favorites is the lunge matrix, a series of lunges in different directions.
Keep your backup activity simple and achievable. In this case, it’s not about building fitness but sticking with the habit. Remember, every bit of movement counts.
5. Be kind to yourself.
Winter can make consistency harder, but that doesn’t mean you’re failing. Do what you can, and celebrate the effort you’re putting in, no matter how small.
Most importantly, keep a positive mindset and remind yourself that winter won’t last forever.
Get more tips in the Strideful app.
Mental Sprints are daily tips in the Strideful app that cover a range of topics, from the science of habit formation to strategies for overcoming setbacks to practical lessons from elite athletes. Unlocked tips are available in your library at any time.
