Winter Training & Winter Blues: The Science Behind Motivation and Performance

Introduction: Why is training in winter so difficult?

It's February: the days are still short, the weather is cold, and the motivation to exercise can be hard to come by. You might feel more tired than usual and less inclined to exercise. This isn't a coincidence! The winter months have a demonstrable impact on our bodies and minds. Less daylight, cold, and hormonal fluctuations play a major role in how we feel and perform. In this blog post, we'll explore how winter affects your athletic performance and how you can train smart to stay out of the winter blues.

 

The impact of winter on your body and mind

1. Less daylight = less energy

Daylight regulates our circadian rhythms (biological clock), which directly impacts our energy levels and sleep quality. In winter, we produce less vitamin D due to the lack of sunlight, which can lead to fatigue and lower testosterone and serotonin levels. Research shows that a vitamin D deficiency can lead to reduced muscle strength and an increased risk of injury (Owens et al., 2018).

Supplement with vitamin D and ensure sufficient exposure to daylight, for example through a morning walk.

2. Hormonal changes and the winter blues

Many people experience a mild form of seasonal affective disorder (SAD) during the winter. This is because serotonin production decreases while melatonin (the sleep hormone) production increases. This can make you feel more tired and less motivated to exercise (Rosenthal et al., 1984).

Maintain a consistent sleep routine and consider light therapy if you find your mood is strongly affected by the dark days.

3. The influence of cold on sports performance

When it's cold, your body uses more energy to stay warm. In addition, blood vessels constrict at low temperatures, making oxygen and nutrients less efficient for your muscles. This can lead to a slower warm-up and an increased risk of injury (Cheung et al., 2000).

Take extra time for a dynamic warm-up and dress in layers to keep your body warm.

 

The 3 Biggest Obstacles to Winter Training (and How to Overcome Them)

1. "I don't feel like going outside or to the gym"

The cold, rain, and dark days make it tempting to stay home under a blanket. This is partly because our brains choose comfort over exertion, especially when the body is expending extra energy to stay warm.

Solutions:
Workout at home as an alternative: Really don't feel like going outside? Then do an effective 20-30 minute workout at home . Consider bodyweight exercises like squats, push-ups, and burpees, or use resistance bands.
Choose a gym nearby: If the barrier to going to the gym is too high, find a gym that is as close as possible so you have no excuses.
Make it fun: Listen to a good podcast or your favorite music on the go to get yourself in the mood.

 

2. "I get tired more quickly in winter and have less energy."

Shorter days cause our bodies to produce more melatonin (the sleep hormone), which leads to fatigue. A vitamin D deficiency and lack of exercise can also contribute to that lethargic feeling.

Solutions:
Exercise around your energy moments: Try to exercise around midday , when your body is most awake.
Use light therapy: Special daylight lamps can help reset your biological clock and make you feel more energetic.
Pay attention to your diet: Make sure you get enough iron and magnesium (e.g. from spinach, nuts, and dark chocolate) to prevent fatigue.

 

3. "The cold makes it harder to perform"

Cold constricts blood vessels, which can make muscles feel stiffer and reduce performance. This also increases the risk of injury.

Solutions:
Extra-long warm-up: In winter, your body needs at least 10-15 minutes to warm up properly. Focus on dynamic movements like jumping jacks, high knees, and arm swings.
Layers: Wear breathable workout clothes and dress in layers so you can remove excess clothing after warming up.
Stay hydrated: You also lose fluid in winter, but because you sweat less, you're less likely to notice it. Continue drinking enough to keep your muscles supple.

 

Conclusion: Winter is a challenge, but not an excuse

The winter months can be tough, both physically and mentally. Reduced daylight, cold, and hormonal changes can impact your performance, but with the right strategies, you can keep training and even make progress. Get enough daylight, adjust your diet and supplements, and use mental techniques to stay motivated. This way, you'll start spring stronger than ever!

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