Beating Winter’s Workout Blues: Tips to Stay Active and Motivated
When the cold hits, it’s tempting to trade your trail shoes for slippers and your training schedule for Netflix marathons. But here’s the thing— outdoor warriors don’t hibernate. Cold weather isn’t the enemy; it’s just another obstacle to crush. Here are a few tips on how to embrace the chill and stay unstoppable.
Dress Smart, Not Soft
There's no bad weather, just poor gear choices! Start with a solid moisture-wicking base layer to keep sweat from freezing against your skin. Add an insulating mid-layer to trap heat, and top it off with a windproof or water-resistant shell to protect against icy gusts. Don’t forget MudGear Compression Socks—they keep your feet warm and dry while giving you the support to tackle any terrain.
Pro Tip: Wear gloves and a headband or beanie. You lose a ton of heat from your extremities, so keeping those covered is a no-brainer.
Adjust Your Warm-Up (and Don’t Skip It!)
When it’s cold, your muscles need extra time to loosen up. Start indoors if possible with dynamic stretches and bodyweight movements—think lunges, jumping jacks, and high knees. Then, once you step outside, you’re not stiff and freezing but primed to power through.
MudGear Challenge: Try warming up with 20 burpees. If that doesn’t fire you up, nothing will.
Choose Trails Over Treadmills
We get it: the treadmill is warm and dry, but where’s the fun in that? Winter trails are where legends are made. Crunching through snow or mud builds strength, balance, and mental grit. Plus, the scenery beats staring at a screen any day.
Need help planning your hike? Check-out these online resources:
- American Hiking Society collaborates with the Hiking Project, a crowd-sourced platform where outdoor enthusiasts can discover and share trails they love. Since trail information is contributed by hikers themselves, the database continues to grow, offering a wide variety of local and national options. Don’t see trails near you yet? Keep checking back or contribute by sharing your favorite routes to help other hikers explore new terrain.
- AllTrails Winter Hikes: The AllTrails website allows users to search for hiking trails based on seasonality, including winter-specific hikes. It includes reviews, difficulty levels, and maps, making it a great resource for planning safe and scenic winter adventures.
- National Park Service (NPS): If you’re planning to visit a national park, the NPS website often lists winter hiking opportunities and conditions for specific parks, helping you select safe and scenic routes.
Safety First: Invest in trail shoes with solid traction. Winter is no time for slipping and sliding unless it’s intentional at the finish line. Our MudGear Speed Ruck Shoe is ALL TERRAIN READY with 4 mm lugs for seamless road-to-trail transition and 100% butyl-rubber outsole powered by VJShoes for "The Best Grip on the Planet".
Shift Your Focus
Winter is the perfect time to work on strength, grip, and mobility—skills that will set you apart in next season’s races. Add indoor strength circuits, grip training, or yoga to your routine. Building power now means you’ll crush obstacles when the mud thaws.
- Bodyweight Squats - 30 seconds
- Inch Worms with Pushup - 30 seconds
- Jumping Jacks - 1 minute
- DUMBBELL GOBLET SQATS- Hold one dumbbell vertically at chest level. Perform deep squats to engage your legs and core.
- BENT OVER ROWS- With a dumbbell in each hand, hinge forward and row the weights toward your waistline.
- DUMBBELL PUSH PRESS- Hold dumbbells at shoulder height. Use your legs to assist in pushing the dumbbells overhead.
- ALTERNATION REVERSE LUNGE- Hold dumbbells at your sides and step back into lunges, alternating legs.
- RENEGADE ROWS- In a plank position, alternate rowing one dumbbell to your waist while keeping your hips steady.
- DUMBBELL DEADLIFTS- With dumbbells in hand, hinge at your hips to lower the weights to mid-shin, then stand up tall.
- DUMBBELL THRUSTERS- Combine a squat with an overhead press for a full-body movement.
- RUSSIAN TWISTS- Sit on the floor, lean back slightly, and hold one dumbbell. Rotate side to side for core engagement.
- Child’s Pose - 30 seconds
- Seated Forward Fold - 30 seconds
- Cat-Cow Stretch - 1 minute
Find Your Tribe
It’s harder to bail on a workout when your crew is counting on you. Find a local group of runners, ruckers, or OCR athletes who train year-round. Misery loves company—but so does triumph. Nothing bonds a team like battling the elements together.
Need ideas? Ask your friends to meet in lower-level parking garages. These spots tend to stay warmer, making them perfect for winter workouts. Bring a set of weights or a sand bag and plan a killer HIIT or Metcon session—it’s like your own underground gym without the membership fees.
If you’re looking for established groups, check out free, peer-led national organizations like F3 Nation or FiA (Females in Action). These groups meet all over the country, offering structured workouts and camaraderie no matter the weather- totally free- just show up! Whether you’re running circuits or crushing burpees, your tribe will make sure you don’t hit snooze.
Set a Goal and Commit
Whether it’s a spring race, a winter streak challenge, or just beating your personal best, having a goal keeps you accountable. Commit to something now, and winter won’t feel like a season to endure—it’ll feel like the proving ground for your next big win.
AND LASTLY... Reward Yourself!
Sometimes the promise of a post-workout reward is the best motivation. Finish your run with a steaming cup of hot cocoa or a long soak in a hot tub. You’ve earned it. Just make sure to stretch first—you don’t want cold muscles tightening up!
Winter training isn’t for everyone—it’s for the the ones who see obstacles as opportunities. So, zip up, lace up, and get out there. The cold doesn’t stop you. It fuels you. See you on the trails (snow, slush, and all).
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