Exercise in the morning

Motivational tips for bitterly cold winter days

As the days get shorter and the temperatures drop, even you as an active athlete lose your desire to train early. After all, it's dark, cold and the next competition is a long way off. How are you supposed to overcome your inner bastard? Here you will find tips that will help you get out of bed and put on your running shoes in the morning, even when the temperature is below zero - so that you can achieve your training goals even in winter.

There are days when you find it difficult to get yourself to go jogging, walking or cycling - especially when it's really cold and dark outside. Luckily, your inner bastard can be outsmarted in moments when you lack motivation . The first step: Be aware of the benefits training brings to your body and mind.

This is how you benefit from exercising in the morning in winter:

• You strengthen your immune system - this minimizes your risk of infection.
• According to studies, you lower your stress hormone levels - a low cortisol level ensures that you start the day balanced.
• According to studies , you boost the oxygen supply to your brain - if it has a good blood supply, you can do better

But just knowing the benefits of exercise in the morning is not enough. Just read on – and find out how you can stay active even in freezing temperatures .

Overcome your inner weakness thanks to your training routine

Do you know that? You wake up in the morning and spend several minutes wondering whether you really need to get up and do some exercise or whether you can just turn around again. You wrestle with your inner bastard - and in the end you stay lying there because your bed is just too comfortable. You are not alone in this.

The solution to the problem: a sports routine. When exercise becomes part of your everyday life - just like brushing your teeth, showering or eating breakfast - you no longer think about whether you should go jogging or not. You just do it. We'll tell you how best to integrate sport into your everyday life.

Find your “why”.

What is your inner motivation – your driver, your goal? Write down your “why” as precisely as possible and read it over and over again whenever you feel a little lack of motivation.

Block time in the calendar

Decide on which days and at what time you want to train. Also tell your partner and children about this so that they know that they will have to get along without you during this time. Stick to the appointments like important meetings and only postpone them in extreme emergencies. Take this opportunity to plan your rest days as well.

Stay realistic

Both goals that are set too low and goals that are practically unattainable for you can demotivate you. The trick is: stay realistic. Be honest with yourself and think about how often you actually manage to integrate sport into your everyday life - and how long and intensively you want to train. With realistic goals you will be more motivated and stay on track longer. You will be proud of yourself, make progress and always want to keep going.

Prepare in the evening

Set an alarm, get your workout clothes ready, download a workout playlist, and charge your phone. Then you'll be ready to go in the morning - and in a good mood thanks to your favorite music. Don't have a sports playlist yet? Try this one.

Celebrate every success

It takes a while for something to become a habit. That's why the first few weeks are the hardest . Persevere and reward yourself with every stage victory. How about a delicious breakfast or a relaxing bath after exercise? You can also feed your piggy bank after every workout and treat yourself after a few months.

You can find even more information and tips on how you can integrate sport into your everyday life in the long term in our article “ Sport Routine ”.

Wrap up warm from head to toe and do morning exercise

The thought of going for a run early in the morning in sub-zero temperatures makes all the hairs on your arms stand up - and your motivation is in the dumps. We understand that. But as Grandma always said: There is no such thing as bad weather, just wrong clothing. Functional, warm sports clothing can increase your motivation to exercise in winter .

The reason: If you only wear a thin cotton shirt and sweatpants when exercising in winter, you can get cold - and not just because the air is so cold. Because physical exertion will make you sweat at some point, even in winter . If the moisture is not wicked away from the body, waterlogging occurs. This causes you to catch a cold more quickly and your muscles to cool down. The latter increases the risk of you straining or spraining your muscles.

Avoid motivation killers such as regular infections or constant muscle soreness - use functional materials such as natural merino wool or long-lasting polyester for your sportswear. These breathable fabrics wick moisture away from the body so you stay dry. If you dress according to the “onion principle” and wear several thin layers on top of each other, you will stay nice and warm. This is because the air between the individual layers retains your body heat better.

Our tip: Put out your gym clothes and a snack like dextrose cubes the night before - then you won't wake up your family or roommates when you get ready early in the morning. Dextrose quickly replenishes your carbohydrate stores during training.

We'll tell you how to dress perfectly for morning exercise in winter.

Keep your head warm

You've probably heard the claim that we lose most of our heat through our heads. This rumor was disproved years ago, but since there are so many nerve endings in your head , you feel the cold particularly strongly here. With a running hat made of breathable functional material, your ears, forehead and scalp stay warm and dry.

Protect your neck

With a multifunctional scarf or a long-sleeved shirt with a stand-up or turtleneck, you can avoid a stiff neck and a sore throat.

Three layers on the upper body

These three different layers will keep you warm and dry during morning exercise:

• Base layer of base layer : Choose a short or long sleeve shirt made from a breathable performance material, such as merino wool. It wicks moisture away so that it evaporates.
• Insulation layer : A winter running jersey or fleece jacket retains your body heat.
• Top layer as weather protection : When it comes to weatherproof vests and jackets, you can choose between elastic, warm softshell and light, waterproof hardshell models.

Don't forget your hands

You freeze most quickly in the parts of your body that are furthest away from the center of your body - i.e. your hands and feet. Gloves made of functional material protect you from getting cold. Cotton gloves, on the other hand, are rather unsuitable because they are not warm enough.

Protect legs with multiple layers

Tights are an absolute must-have for you as an athlete in winter. Your legs stay particularly warm in lined models. Depending on the outside temperature, you can wear shorts or loose jogging or training pants over it.

Keep cold and wet away from your feet

Nobody likes jogging with cold, wet feet. Our tip is therefore: invest in shoes made from materials such as Goretex or HydroGuard for your training in the cold months. They are waterproof and retain body heat. Otherwise, the outsole of the shoes is also important. If it has a pronounced profile, you have good grip even on wet leaves or snowy paths.

With this list you are already very well equipped. But something important is still missing. Since it is still dark early in winter , drivers can see you more difficult. Bright clothing, reflectors, and maybe even a headlamp can literally save lives.

By the way: No matter how thickly you dress, if the thermometer drops below minus 10 degrees, your body will no longer be able to warm the air you quickly inhale while jogging up to your lungs. Because this can irritate the lungs, it's better to exercise in your apartment on bitterly cold days - or go for a walk instead. When walking, your body needs less oxygen than when jogging, so you can breathe more slowly.

Exercise morning routine: Be strict with yourself

Getting out of your warm bed in winter and doing some exercise takes effort - especially if it's still dark outside when the alarm goes off . But if you stick with it and stay active even in winter, your body and mind will thank you. So: Overcome your inner bastard and get up.

Avoid snoozing. The reason: If the alarm clock goes off repeatedly, it disrupts your sleep-wake cycle . Your brain then doesn't know whether it's time to sleep or get up. Worried about accidentally falling asleep again? Then set a second alarm. Put it at the other end of the room - then you have to get up to turn it off.

And: motivate yourself by remembering your “why.” Maybe you exercise because you want to be fitter or healthier. Or because it's so quiet and peaceful outside early in the morning. Or because you start the day more relaxed thanks to your “me time”, i.e. the time in which you do something good for yourself and concentrate entirely on yourself.

Whatever your personal motivation is: keep reminding yourself of it - for example in the form of a self-written note on the bathroom mirror or a daily reminder on your smartphone.

Exercise in the morning: Realistic goals and tracking your progress via app will help you stay motivated.

@Maridav/Shutterstock.com

Our tip: Track your performance via app . If you see in black and white that you are getting faster and faster or covering longer and longer distances , this can increase your motivation. Do you like competitions? Then share your running times in the group chat. Comparisons can encourage you to be the best you can be.

Prepare your breakfast and take snacks with you

After your morning workout, you deserve a really delicious breakfast! How about overnight oats, for example? You can prepare the protein-rich breakfast in just a few minutes in the evening and enjoy it easily in the morning. A fresh fruit salad or muesli with yoghurt or quark can also be prepared quickly in the morning. If you want to replenish your carbohydrate stores particularly quickly after exercise, our tip is to mix the dextrose powder Dextropur Plus, which contains seven other vitamins in addition to thiamine, riboflavin and vitamin B6, into your muesli.

If you travel longer distances, your stomach may give in to exercise. So just pack a small snack. How about Energy* Gums, for example? The vegan fruit gum cubes are a chewable alternative to classic gels and can be easily portioned - just right if you want to replenish your carbohydrate stores on the go .

Muesli, protein or carbohydrate bars are also delicious snacks between meals . Carbohydrate bars like the Energy* Bar are handy and practical to take with you. In addition, they provide you with quickly available carbohydrates.

Find an alternative to outdoor training

You had actually decided to do some morning exercise today. But then you open the curtains and see: the snowstorm of the century is raging outside. So that you can still achieve your training goals, you need an indoor alternative .

Ask yourself these questions and find the perfect home workout:

• When can you do which sport? In a noisy rental apartment, jumping jacks and other exercises that require a lot of movement and cause noise are not a good idea in the morning - your neighbors might complain. Calmer sports like yoga are a better alternative for you if you have thin walls.
• Do you want to do sports with or without aids? If you do indoor sports more often, we advise you to invest in dumbbells, skipping ropes, a sports mat, a treadmill or a spinning bike to make your training even more effective. Of course, you can also train without any equipment - and work with your body weight during functional training, for example.
• Do you want to build muscle or train your endurance? Endurance athletes also benefit from trained muscles - especially from a strong core. You get this through so-called core training, which, among other things, specifically strengthens your core.

Do you want to train your endurance at home? Then try the following exercises.

Endurance Exercise 1: Mountain Climbers

In Mountain Climbers, you start in a push-up position. Your hands are about shoulder-width apart, your feet are directly next to each other. Then stand on your tiptoes. Keep your upper body stable and alternately pull your left and right knees towards your chest. You're basically doing a knee lift, just on the ground and on the spot.

Endurance exercise 2: Burpees

So-called burpees combine push-ups with stretch jumps . You start standing and jump into the push-up position. Once there, do a push-up, jump up again and do a stretch jump. To do this, pull your arms over your head while jumping and stretch yourself upwards. Make sure that you carry out every movement in a controlled manner – i.e. slowly and consciously. This way you minimize the risk of injury – and use each individual muscle more specifically.

Endurance Exercise 3: Jumping Jacks

In German, jumping jacks are known as “Hampelmann”. To do this, stand upright. Your arms are next to your body and your feet are directly next to each other. Jump into a straddle position by taking your left foot to the left and your right foot to the right. At the same time, throw your outstretched arms up to the sides until your hands meet above your head. Then jump back to the starting position.

Perform all exercises for one minute per minute , resting 20 seconds between exercises. Once you've completed all the exercises, you've completed a big round. Try to do a few more laps with each workout.

Full of power for the day – thanks to exercise in the morning

Morning exercise in winter can be a challenge - with our tips you can overcome it. A sports routine, warm sports clothing and delicious snacks will help you stay motivated even in low temperatures and start the day actively. We say: Put on your sports shoes and let's go!

* contains carbohydrates

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Drogos, LL, Wynne-Edwards, K., Zhou, R., Hall, SE, Tyndall, AV, Longman, RS, Eskes, G., & Poulin, MJ (2019). Aerobic exercise increases cortisol awakening response in older adults. Psychoneuroendocrinology, 103, 241–248.

Deslandes, A., Moraes, H., Ferreira, C., Veiga, H., Silveira, H., Mouta, R., Pompeu, FA, Coutinho, ES, & Laks, J. (2009). Exercise and mental health: many reasons to move. Neuropsychobiology, 59(4), 191–198.