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Winter training: Three expert tips that apply to everyone. Training during the winter months can be difficult due to the dark and cold days, but there are a few things you can do to make it more bearable. Exercising in winter can be more challenging and you often need to take more safety precautions and find ways to keep your energy levels and motivation up. Leading performance coach Arj Thiruchelvam, who supports novices up to Team GB Olympians with fitness and nutrition, has three tips for training during the winter months. Reduce the barriers to exercise Try to schedule your workouts ahead of time and set realistic goals to keep you motivated. ”The darker, cold and wetter nights make us put off going for a run. Therefore, if you are going to make an exercise plan for the week, help those good intentions by make your running very manageable and achievable, at least until your habit is formed.” "For example, rather than a complex running or gym training session, decide to do 20 minutes and get it done.” Visibility Because of the shorter days, you may have to do your outdoor exercise in the dark, so make sure you wear high-visibility clothing. ”Visibility is a big one and something which really puts people off outdoor exercise. It's vital you invest in hi-vis clothing but that doesn't have to cost the earth, a hi-vis vest or hi-vis banding can cost you half the price of a hipster coffee.” The performance coach adds that headlamps can also be "incredibly effective" when it comes to visibility. Supplements Finally, taking vitamins can help boost your general wellbeing, especially during the colder months. Take Zinc Acetate and Vitamin D3, the latter makes all the difference to your mood and can really improve your body's immune system," Arj recommends.
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