Plenish fitness expert Chiara Pellegrino shares her top solutions to maintain your training throughout the winter months.


Temperatures might be dropping but any season be it cold or hot, training outside remains my favourite way to exercise. Here are my challenges and solutions to training through winter.



Lower temperatures make running and training much harder for a number of reasons.

At lower temperatures your body has to work harder to maintain your core temperature.  Therefore more energy has to be expended to maintain your core temperature and this means there is less overall energy available to get you through your training session.

Hydration is so important in colder conditions: when the temperature drops your blood pressure rises as your blood flow is constricted. To counter this, your body removes excess water in the form of urine. In colder temperatures you do not sweat as much and your body does not trigger thirst the same way it does in warm conditions. As a result, it is very easy to become dehydrated and your performance will suffer.

To buy Plenish Water+ to help you stay hydrated during your training sessions click here.

Adding to the challenges your body needs to go through to adapt, there’s also a mental component to overcome when running outdoors becomes a massive “hassle”. We often prefer to hibernate indoors, waiting for more favorable conditions.



In the most cases, the number one reason your body suffers when you train outside is because of your clothing.

When running or training in cold conditions it is important to keep your muscles warm and to maintain your core temperature at all times. If you become chilled or allow yourself to cool down, your body is unable to get back to the prior temperature without returning to a warmer environment.

You also need to be careful not to overheat either so here are my guidelines to successful clothing choices:


  1. Head

Hat: Your mother knew best when she told you to wear a hat. More heat escapes through the head than any other part of your body. Beanie styles are very functional. It should be made of thin, light technical fabrics so it doesn’t trap excessive amounts of heat.


  1. Upper Body

Base layer: Thin, light, fitting technical fabrics, that can be played over, are best for running and training in the cold. Avoid anything heavy and bulky, as you need to be able to move!

Insulation layer: You can then add a second thin layer (like a wind/water proof jacket) or a warmer insulating layer (if the temperature is really cold) made specifically for running. A gilet can do the job; your arms don’t necessarily need more insulation. Many top layers designed for runners have an insulating lining with water resistant shells.


  1. Hands

Gloves: Make sure they are technical material and waterproof.  Your hands will be the first to get cold when training outdoors. As they get cold you will be limited in doing the movements, as you will struggle moving your fingers!


  1. Lower Body

Run tights: Avoid anything loose-fitting. Thermal run tights now have a technical fleece layer inside that will give you the right protection without overheating. Your legs can stand the cold better than any other part of the body.


  1. Feet

Running socks: If it is cold and dry, consider wearing a running sock specifically designed for cold weather, with an extra insulating layer, and privilege waterproof features rather than cool looks while choosing your trainers.



To book a session with Chiara, visit her blog here.

Follow her training on social @4fitnesssake

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