By Felix Yau from NAB RunWest partner physiotherapists and injury management specialists, Sydney West Sports Medicine:
Winter has come! Want to stay fit? It can be hard to get out of your cosy, warm bed to train in cold or rainy weather. Here are some tips for you to keep yourself motivated this winter.
Set a SMART goal – (Specific, Measurable, Achievable, Realistic, Time-based) for yourself to keep you motivated and focus on what you want most. Whether it is running a half marathon, training for Base Camp hike, or even learning to run again after surgery; it is always good to have a set goal to keep you on track.
It’s too cold to exercise – Dress for success in these cold mornings. Invest in lightweight but warm active gear that will keep you dry when you train outdoors. Choose a snug but breathable jacket so you can head out on those rainy days.
Warm Up – This is a vital component before each session. However, when temperature drops, it is even more important you spend enough time to get your body warm for these conditions to avoid injury.
Find a Buddy – Get motivated together! When you have someone waiting for you to train in the morning, it’ll stop you from pressing that snooze on the alarm and roll back under the doona. You wouldn’t let your friend down, would you?
Change it up – Performing the same workout week in week out can become boring. It is good to mix it up with various exercises to stay engaged in your training. Make it fun, engage in activities such as some rock climbing or scenic hikes.
Make the most of every moment – Too cold in the morning? Too tired after work? It is warmer and brighter during the day, so why not fit a lunch time workout in. This way you don’t have to squeeze a training session in before or after work.
Home workout – All you need is a mat at home. Bodyweight workouts are great to build strength and tone your muscles. Focus on your larger muscle groups (legs, back, chest and shoulders), add some arms and core. You can then put it all together in a circuit to increase your cardiovascular fitness.
Lock in a set time – Flexibility is great, but when it comes to organising a training session, it might be a good idea to set a specific day and time to train. Planning is paramount. This is to help create a solid routine and avoid other plans getting in the way.