From late October, many runners and cyclists find their usual sessions pushed into dark mornings, dark evenings or a rushed lunch hour. Weekend long runs and rides start to compete with shorter daylight, and the weather becomes harder to predict.
Colder temperatures, less sunlight and tighter recovery windows all affect how your body copes with training. Small changes to your routine, kit and diet can help you keep going safely and recover well between sessions.
Below are some practical ways to look after your body through the winter months, covering training times, nutrition, kit, hydration, recovery and sleep.
Plan Your Sessions Around the Daylight
Shorter days mean your training week needs a little more planning. Save longer runs and rides for weekend daylight hours, and keep weekday sessions shorter or move them indoors onto a treadmill or turbo trainer. If you do head out in the dark:
- Wear reflective clothing and use front and rear lights
- Choose well-lit, familiar routes with even surfaces
- Let someone know your route and expected return time
Keep in mind that from October to early March we don’t make enough vitamin D from sunlight, so supplements and your diet needs to do more of the heavy lifting.
Keep Your Vitamin D Topped Up
Vitamin D supports muscle and bone health and normal immune function, which matters when you’re training most days of the week. The NHS advises everyone to consider a daily supplement containing 10 micrograms of vitamin D during autumn and winter. Oily fish such as salmon and mackerel, eggs and fortified breakfast cereals are useful food sources too.
Another easy way to add vitamin D to your mornings is Yakult Balance, a probiotic fermented milk drink that’s rich in vitamin D, supporting normal immune function and muscle and bone health. Each small bottle contains 20 billion friendly L. casei Shirota bacteria, which are scientifically proven to reach the gut alive and increase the lactobacilli and bifidobacteria in your gut. One bottle fits easily around early training sessions, and with less sugar and fewer calories, it’s a lighter option too.
Fuel Your Training With Fibre and Fermented Foods
Fibre feeds the bacteria that already live in your gut, and winter is a good time to add more through warming meals. Porridge oats, wholegrain bread, lentils, beans and root vegetables all count towards the UK guidance of 30g a day. Keep higher fibre meals for a few hours before or after training, and choose lighter options such as a banana or toast with honey shortly before you head out.
Fermented foods add variety too. Try natural yoghurt with breakfast, or kimchi and sauerkraut tofor meals across the week. If mornings are rushed, a small gut health drink is another quick option to have around breakfast time on training days.
Warm Up for Longer When It’s Cold
Muscles and joints take longer to feel ready in low temperatures, so give yourself more time before you set off. Spend 5 to 10 minutes moving indoors first, where it’s warmer. Try:
- Leg swings and walking lunges
- Hip circles and calf raises
- A few minutes of easy spinning on the turbo trainer if you cycle
Once you’re outside, keep the first ten minutes of your run or ride at an easy pace before building up. Cold muscles often feel stiff early on, so this extra time is worth it.
Dress in Layers You Can Adjust
Layers let you adapt as your body warms up or the weather changes. A good winter setup includes:
- A base layer that moves sweat away from your skin
- A mid layer for warmth
- A windproof or waterproof outer layer
Hands, feet and ears lose heat quickly, so add gloves, a hat or skull cap, and overshoes if you cycle. Dress so you feel slightly cool when you first step outside, as you’ll warm up within minutes. Afterwards, change out of your damp kit as soon as you can.
Keep Drinking, Even When You Don’t Feel Thirsty
Thirst cues tend to be weaker in cold weather, yet you still lose fluid through sweat and breathing. Drinking too little can leave you feeling sluggish and make recovery harder.
Have a glass of water before you head out, and carry a bottle on rides lasting more than an hour. Warm drinks after a session also count, so a cup of tea or a hot chocolate made with milk can top up fluids while you warm up. A quick check is the colour of your urine: pale yellow is a good sign you’re drinking enough.
Eat Enough to Recover Between Sessions
Training in the cold uses energy, and darker evenings can make it tempting to skip meals or grab whatever is quickest. Aim to eat a meal or snack containing carbohydrate and protein within an hour or two of finishing. Good options include:
- Porridge made with milk and topped with yoghurt
- Eggs on wholegrain toast
- A bowl of chilli or stew with rice
Winter fruit and vegetables such as oranges, kiwi, broccoli and peppers add vitamin C, which contributes to the normal function of the immune system. Try adding an extra portion of fruit or vegetables to meals or snacks across the day.
Protect Your Sleep and Plan Rest Days
Studies suggest that sleep plays a part in muscle recovery and in how your immune system responds. Aim for seven to nine hours, with similar bed and wake times through the week, even after early sessions or late rides. Build at least one full rest day into each training week, and swap a hard session for an easy one if you feel run down.
Keep in mind that cold weather itself doesn’t cause colds. Viruses spread more easily in winter because people spend more time indoors and close together. Washing your hands after group runs, club rides and gym sessions is an easy habit to add.
Choose Two Changes for Your Next Training Week
Looking after your body through winter comes down to small, consistent steps rather than a complete overhaul of your training. Daylight planning, vitamin D, good fuel, the right kit, fluids, recovery and sleep all play a part.
Pick two changes from this article and add them to your routine this week. Once they feel natural, add another. Over the coming months, these habits can help you stay on track and reach spring ready to train.
