WINTER TRAINING - STAY SAFE, STAY STRONG
As the seasons shift and the cold creeps in, the outdoors changes character. Mornings are darker, evenings draw in, and the ground’s a little slicker underfoot. It’s a brilliant time of year to dig deep — to keep moving, stay consistent, and embrace the challenge — but it’s also a time to be smart.
Just this week, I saw a cyclist take a nasty fall after hitting a hidden kerb in low light. Thankfully, his helmet took the hit, but it was a sharp reminder that conditions change quickly this time of year. Whether you’re training in the park, commuting on your bike, or getting your miles in before work, now’s the moment to check in on your safety and your setup.
Part 1: Training Safely This Winter
Winter training outdoors brings huge rewards — resilience, mental clarity, and consistency — but it demands awareness.
If you’re training solo, stick to well-lit areas and routes you know well. Smaller, familiar spaces like your local park or running loop are best. Avoid isolated paths in the dark and, where possible, let someone know where you’re training.
If you’re training in a group or class, stay alert to footing, spacing, and others around you — especially when visibility is low. Wet leaves can hide potholes and, let’s be honest, the odd “landmine” left by a dog owner. Keep your head up, protect your face if you’re running through trees, and stay switched on.
If you’re travelling to or from your training spot, stick to main roads and well-lit routes, and if you’re on a bike, always wear a helmet and use lights. Compact folding helmets and lightweight rechargeable lights make it easy to stay safe without adding bulk.
And don’t forget — Sunday 26 October, the clocks go back one hour. Mornings will be lighter but evenings darker, so plan your training times accordingly.
Whether you train alone or with others, the key principle remains the same: take ownership. Be responsible, look out for others, and train smart.
Part 2: Winter Kit Essentials
Training outdoors in winter isn’t about suffering through the cold — it’s about being prepared. The right kit keeps you comfortable, safe, and consistent.
Footwear: Choose trainers designed for mixed terrain — grass, mud, and tarmac. I’ve worn Salomon Speedcross for over 15 years: great grip, stability, and available in both Gore-Tex and non-Gore-Tex versions. Other solid brands include Inov-8, On, ASICS, Adidas, and Nike. Go for good grip, fit, and flexibility over weight or looks.
Legwear: If you get cold easily, running leggings or tights under shorts work well. Adjust the thickness to suit your tolerance. Personally, I warm up quickly, so rarely need them — but find what fits your own rhythm.
Layers: Think three layers:
Base layer: lightweight and sweat-wicking
Mid-layer: something warm
Outer layer: wind- or water-resistant
This gives you the flexibility to peel layers off as you heat up. And as we used to say in the Royal Marines: “Be bold, start cold.” You’ll warm up faster than you think — overdressing just makes you clammy.
A lightweight running jacket or windproof gilet is ideal for drizzle or wind chill. Gore-Tex is excellent for wet days, but often overkill for steady training.
Head and Hands: Some prefer a hat, others a headband — personal preference. Be ready to take it off once you’re moving. Gloves, however, are essential. Cold hands can ruin a session.
I use thin builder’s gloves from Screwfix — the Sitemate PU Palm Dip — around £1.30 a pair. They’re thin, grippy, and perfect for handling kit. Not waterproof, but they take the sting off the cold. For wetter days, Sealskinz waterproof gloves are great. Cycling or lightweight hiking gloves work too; experiment and see what suits you.
After Training: Once you stop, your body cools fast. Pack a dry change of clothes — socks, t-shirt, hat, gloves — plus a small towel and a bag for wet gear. A spare pair of shoes or a warm jacket makes the trip home far more pleasant.
If you’re unsure what kit to get, talk to other outdoor trainers or regulars at your park or club — the best advice often comes from those who’ve done it winter after winter.
Final Thoughts
Winter training builds more than fitness — it builds discipline, consistency, and character. Every cold, dark session is a small act of defiance against comfort, and that adds up.
So wherever you train — in the park, on the roads, or with a team — stay safe, stay prepared, and keep showing up.
Lead yourself first. Be Fearsome Outdoors.