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

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

The days are short and dark, it is cold and uncomfortable outside. If only exercising more often wasn't on the list of good resolutions, then we could make ourselves comfortable on the couch after work and on the weekend.

But it is what it is. And we don't want to break our good resolutions in January. So a trip to the gym is in order. 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 crowds in the locker room and on the floor.

So back on the sofa? Nothing there. In this article you will find out why outdoor workouts are so important in winter and what you should keep in mind.

Photo by Clique Images on Unsplash

Outdoor sports in winter: That's why the fresh air is good for you.

As we all know, it is a little colder outside in winter. A workout or a run in the fresh air may take some effort at first. However, the following good reasons should quickly motivate you:

  • The fresh air wakes you up. If you go for a run before work, you start the day with a clear head and recharged energy reserves
  • The cold strengthens the immune system and makes us resistant to diseases and viruses
  • Fill your vitamin D stores. In winter the hours of sunshine are short. So take advantage of every opportunity to soak up the sunshine and train in the fresh air
  • Catch Sunrises. Anyone who gets out of bed early in the morning in winter is often rewarded with spectacular sunrises thanks to the clear air. What better setting for a morning run?
  • Sport in the cold makes you happy. Yes, you read that right. After a winter workout in the open air, the body releases the happiness hormones serotonin and dopamine. This way 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 excursionists, 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 don't seem to bother everyone and you can see a lot of athletes wearing shorts on the street even in winter. Even if you're bundled up with a winter jacket, boots and hat, you might be surprised. You don't have to go that extreme with your winter workout, but the motto is: don't dress too warmly.

If you get cold easily, you are perfectly dressed. Warm winter clothing, on the other hand, causes your body to quickly overheat.

Functional materials ensure that your sweat is wicked away to the outside and you don't freeze in your wet clothes. Windbreakers and shoes with a good profile are also good companions for your outdoor workout. If the temperature drops below 7 degrees, you should also wear a hat or headband, as we lose a lot of heat through our heads.

In sub-zero temperatures, a thin cloth over the mouth is also recommended to protect the sensitive respiratory tract from the cold.

In our winter shop you can find many of the items of clothing described here at a 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 some precautions to take when temperatures are low. 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 actively embrace the changes in your surroundings. The trees no longer have any leaves. Maybe you'll spot a bird or two that you've never seen before...
  • Set partial goals. The cold makes the muscles stiff. Therefore, only increase your training intensity slowly to minimize the risk of injury
  • Apply enough sunscreen. You can get sunburned even in winter
  • Breathe through your nose and not your mouth. In this way you protect your sensitive respiratory tract.
  • Wear reflective sports clothing and a headlamp in the dark. This means you will always be clearly seen by other road users and athletes
  • Make sure you drink enough fluids. Your workout may not be as sweaty as in summer, but the dry winter air means your body requires a lot of water. So drink even if you don't feel thirsty. This is already an indicator of a lack of fluids.

Our newOGNX x Klean Kanteen bottles are the perfect companion and make drinking a lot easier.


  • Don't force anything. If you're a workout newbie, take it slow. No professionals have fallen from heaven yet. Maybe it's enough at the beginning if you just go for a walk and gradually increase the speed and distance
  • Don't run when it's icy outside. The risk of hurting yourself if you fall is too great

Theoretically, nothing stands in the way of your winter workout. In practice it is now up to you. So what are you waiting for: let's go. Put your shoes on and get out with you!