Tips so that the bad weather does not stop you from going out to train

Forget about all those excuses for NOT doing sport. In summer, because it is hot and in winter, because it is cold. All it means is that you are looking for an excuse to get out of your running, cycling, trekking, session etc.

This will not do!

Do you remember all you get from doing regular exercise?

• You improve your posture and have fewer problems with your back.
• It strengthens your joints and bone structure.
• It improves the working of your heart and blood circulation.
• Your tissues receive more oxygen and it helps prevent respiratory diseases.
• It helps you control your weight.
• You sleep better.
• You release endorphins which help relieve stress and anxiety.

Keep this advice in mind so that the bad weather does not put you off doing sports outdoors:

1. Wear layers of clothing. A base thermal layer that sticks to your body, another lightweight layer allowing you to move and a final thermal layer, both breathable and insulating, like a windbreaker, which protects you from the cold and keeps you dry if it is raining. It is better if there is a zip on the outer layer, so that you can leave it open or closed depending on the temperature.
2. Warm up indoors. Before you start, do a warm-up indoors. Go up and downstairs, walk or jog in the same spot or jump up and down raising your knees. You won’t feel so cold when you go out and won’t need to wrap up so much.
3. Careful with your footwear. The sole must be anti-slip, especially if you are going be walking on wet ground, and it must be waterproof and breathable. Water must not get in, so your feet do not get wet, but it must be able to release sweat or your socks will get wet.
   If you intend to be out for a while, for example, on a trek, take another pair of socks. If you get wet, you will be able to change. Wet feet are very uncomfortable. You can get sore or chafed feet and you will feel even colder.

4. Protect your ears, head and hands. Cold hands when running make you feel uncomfortable. So, get some thermal gloves and a woollen or waterproof hat, if it rains, and make sure it covers your ears.
5. Keep just as hydrated as in summer. You may sweat less, but it is just as important to keep yourself hydrated because otherwise you won’t be getting energy for your muscles and your performance will suffer.

If, even with that, you do not feel like going out or it is raining cats and dogs, there are other option for indoors that are fun and just as healthy: ballroom dancing, contemporary dancing, aerobics, skipping, going up and downstairs, going swimming or joining a gym. There are hundreds of supervised classes. Find one to suit you and stop making excuses.

This post is also available in: Spanish