Outdoor sports: This is how your workout works even in winter

Posted by Marisa Heinze on

The days are short and dark, outside it is cold and uncomfortable. If only the frequent sports activities weren't on the list of good intentions, we could make ourselves comfy on the couch after work and at the weekend.

But it is what it is. And we don't want to break the good intentions in January already. So a trip to the gym is the order of the day. After all, it's warm there too. But there is a problem here: Unfortunately, you are not alone with this idea. The number of members in the fitness studios usually increases explosively at the turn of the year and this is immediately noticeable in the crowd in the locker room and at the sport area.

So back on the sofa ? No way. In this article you will learn how good outdoor workouts feel in winter and what you should pay attention to while doing them.

Photo by Clique Images on Unsplash
Outdoor sports in winter: that's why the fresh air is good for you.

In winter it is a bit colder outside. A workout or a run in the fresh air may therefore initially take some effort. The following good reasons should, however, motivate you quickly:
  • The fresh air wakes you up. Anyone who goes for a run before work, starts the day with a clear head and charged energy reserves
  • The cold strengthens the immune system and makes us resistant to diseases and viruses
  • Fill your vitamin D store. The hours of sun are short in winter. So take every opportunity to soak up the sunshine and exercise in the fresh air
  • Catch sunrises. Those who get out of bed early in the morning in winter are often rewarded with spectacular sunrises due to the clear air. Is there a better setting for a morning run?
  • Sport in the cold makes you happy. Yes, you read it correctly. After a winter workout in the fresh air, the body releases the happiness hormones serotonin and dopamine. So you start the day in a good mood.
  • Discover untouched nature and enjoy the peace and solitude. Many summer attractions and excursion destinations also have a very special appeal in winter. This is not only due to the lack of day trippers, but also the regenerating nature and the silence. Enjoy your favorite places in private.

  • Photo by Nils von Münster-Kirstner

The perfect equipment: this is how you dress for your winter workout

The cold temperatures do not seem to bother everyone and so you can see numerous athletes with shorts on the street even in winter. Wrapped up with a winter jacket, boots and hat, you might be surprised. You don't have to be that extreme in your winter workout, but the motto is: don't dress too warm.

If you freeze slightly, you are perfectly dressed. Warm winter clothing, on the other hand, quickly overheats your body.

Functional materials ensure that your sweat is drained outside and you don't freeze in wet things. Windbreakers and shoes with a good profile are also good companions for your outdoor workout. If the temperatures drop below 7 degrees, you should also wear a hat or a headband, as we lose a lot of heat through the head.

In freezing temperatures, a thin cloth is also recommended in front of the mouth to protect the sensitive airways from the cold.

In our winter shop you can find many of the items of clothing described here at a one glance. Our functional goods are made from recycled raw materials under fair conditions. In this way we want to do something good not only for you, but also for the environment.

Do´s and don´ts for your training in winter

A set of rules for outdoor training? It's not that bad, but there are a few precautions to take at low temperatures. If you follow these do's and don'ts, nothing will stand in the way of implementing your New Year's resolution.


  • Enjoy the time in the fresh air and notice the changes around you. The trees have no leaves. Maybe this way you will spot a bird or two you have never seen before ...
  • Set yourself partial goals. The cold makes the muscles stiff. Therefore, increase your training intensity only slowly to minimize the risk of injury
  • Apply enough sunscreen. You can get sunburned even in winter
  • Breathe through your nose and not through your mouth. In this way you protect your sensitive airways.
  • Wear reflective clothing and a headlamp in the dark. So you will always be seen well by other road users and athletes
  • Provide adequate hydration. Your workout may not be as sweaty as in summer, but the body demands a lot of water due to the dry winter air. So drink even if you don't feel thirsty. This is already an indicator of a lack of fluid.
    Our new OGNX x Klean Kanteen bottles are the ideal companion and make drinking a lot easier.


  • Don't force anything. If you're a newcomer to workout, take it easy. No professionals have fallen from the sky yet. Perhaps it is enough at the beginning if you simply take a walk and only gradually increase the pace and distances
  • Don't run when it's icy outside. The risk of hurting yourself in a fall is too great

In theory, nothing stands in the way of your winter workout. In practice you are now asked. So what are you waiting for: let's go. Shoes on and let´s go!