From layering secrets to weatherproof accessories, here’s how to brave the cold and crush your winter workouts.
Winter workouts have a special kind of magic. Crisp air, frosty mornings and the quiet stillness of nature make it an invigorating experience – until the cold wind sneaks under your jacket or your feet get soaked in freezing rain. That’s why the question I hear most often from my clients in Basel is: “What should I wear to train outdoors in winter?”
After over a decade of running outdoor training sessions in all weather conditions, I’ve learned a thing or two about dressing for the cold. Here’s your complete guide to gearing up for winter workouts, with tips to keep you warm, dry and ready to crush your fitness goals.
Why Dressing Right Matters for Winter Workouts
Exercising outdoors in winter requires more thought than just throwing on a hoodie and stepping out the door. Cold weather presents unique challenges:
- Cold Muscles Are Prone to Injury: Low temperatures make muscles stiffer and more susceptible to strain. Proper clothing helps keep your body warm and your muscles flexible.
- Sweat Can Turn Dangerous: The body’s natural cooling system – sweat – becomes your enemy in winter if it cools too quickly on your skin. As soon as you stop moving, even the slightest wind that gets under your sweaty clothes will chill you to the bone within a minute. Wet clothing combined with cold air can leave you shivering or, worse, at risk of hypothermia.
One winter, I learned the importance of proper layering when temperatures dipped to -10°C. A client showed up in thin leggings, summer trainers and no gloves. Even with a high-intensity warm-up, she struggled to stay comfortable and I ended up sharing my spare gear. Since then, I always stress the importance of dressing appropriately – and I’ve made it my mission to teach clients how to do it right.
The Art of Layering for Winter Workouts
The Three Layer System
Layering is the key to winter workout comfort. Each layer has a specific job:
Base Layer: The foundation of your outfit, this layer wicks sweat away from your skin. Look for materials like polyester, merino wool or other dri-fit fabrics. Avoid cotton – it traps moisture and holds it against your skin, making you feel cold.
Tip: I swear by dri-fit base layers for staying dry and comfortable.
Mid-Layer: This is your insulation layer, designed to keep you warm. Fleece jackets, wool sweaters or synthetic insulated tops work well.
Tip: I prefer a close-fitting mid-layer that traps heat without adding bulk.
Outer Layer: This layer protects you from wind, rain and snow. Choose a lightweight, waterproof and windproof jacket. For shorter workouts in Basel’s mild winters, thicker layers often work just as well.
Winter Leggings: Your Cold-Weather MVP
Investing in thermal leggings is a game-changer. They’re designed to trap heat while still allowing freedom of movement. If you don’t have winter-specific leggings, layering warm tights under regular workout pants works too.
Accessorize to Optimize: Must-Have Winter Gear
Keep Extremities Warm
Your head, hands and feet are particularly vulnerable to the cold:
- Gloves: Choose lightweight yet insulated gloves. Touchscreen-friendly options let you keep them on while using your phone.
- Hats: Keep your head warm with a snug beanie or thermal headband.
- Scarves or Buffs: A neck gaiter or buff is versatile – you can pull it up over your face when the wind bites.
Footwear Essentials
Wet feet in winter? That’s an experience no one wants twice. Gore-Tex trainers are my go-to for their waterproof and insulated properties. If you prefer minimalist footwear, wear warm boots to and from the workout and change into your trainers during the session.
Socks: Don’t Skimp!
Thin cotton socks don’t cut it in winter. Opt for wool or thermal blends to keep your toes toasty.
Dressing for Specific Winter Weather Conditions
Rainy Days
Rain doesn’t have to mean skipping your workout. My sessions in Basel often take place under bridges or outdoor shelters, but staying dry on the way there is crucial.
- Waterproof footwear is a must.
- A good rain jacket keeps your upper body dry.
- Bring spare socks and shoes just in case!
Below-Freezing Temperatures
When temperatures drop below zero, focus on insulation.
- Keep your extremities warm with hats, gloves and scarves.
- Wear a thicker mid-layer for extra warmth.
- Avoid standing still for too long; staying active helps maintain body heat.
Windy Conditions
Wind can make even mild winter days feel frigid. Choose thicker layers and prioritize wind-resistant outerwear. Scarves or buffs can double as windbreakers for your face and neck.
Debunking Myths About Winter Workout Gear
Myth 1: You need expensive, high-tech gear to exercise outdoors in winter.
Not true! Start with what you have at home. Layering warm tights under track pants or using a basic fleece jacket works just fine for most conditions.
Myth 2: Windproof and waterproof gear is essential for every winter workout.
For shorter workouts or mild conditions, extra layers can provide sufficient protection. Invest in high-tech gear only if you’re exercising in extreme weather.
Bonus Tips for Staying Warm and Safe
- Warm Up Indoors: Get your blood flowing with a few stretches or dynamic movements inside before heading out.
- Adjust Layers During Exercise: Start with extra layers and remove them as you warm up. Keep them handy to put back on during cooldowns.
- Bring Extras: I always carry spare gloves, hats and socks for emergencies. You’d be surprised how often I hand them out! My clients really appreciate these on frosty mornings!
Final Thoughts
Outdoor winter workouts can be some of the most rewarding sessions of the year. The fresh air clears your mind, the cold invigorates your body and you’ll feel like a warrior conquering the elements. Dressing smart is the secret to making it all work.
So grab your layers, lace up your Gore-Tex trainers and let’s hit the park – because winter is no excuse to skip your fitness goals.
What’s your go-to winter workout gear? Share your tips and photos in the comments or join me for an outdoor session in Basel to test your outfit in action. See you outside!
