With the new year comes exciting new year's fitness resolutions, but cold weather drowsiness comes along with it. Adapting workouts, both outdoors and indoors, to stay safe and consistent is a great idea during these tough winter months. If you’ve ever related to the term “seasonal depression”, you are certainly not alone. Cold weather can kill motivation, but winter can still be a productive time to maintain or even improve fitness; boosting mental health and keeping your body resilient against seasonal stiffness.

For runners, good news! Cold-weather running can still be safe and effective when conditions allow. Generally, running outdoors is manageable when temperatures are above 20°F, especially if wind chill is minimal and your path is free of ice. Dressing in layers is essential for protecting your skin from the cold. Start with moisture-wicking base layers, add insulation, and finish with a wind-resistant outer layer. Protecting extremities like hands, ears, and face is most important, as these areas lose heat quickly. A proper warm-up is also especially important in cold weather, as muscles are stiffer and more prone to injury.

However, there are times when running outside simply isn’t worth the risk. Extremely low temperatures, like 10°F and below with wind chill, increase the risk of frostbite and breathing discomfort. Icy surfaces can make falls and injuries far more likely, and poor visibility from snow or early darkness adds another layer of danger. On days like these, it’s important to listen to your body and prioritize safety over maintaining your warmer day routine. Stick to the treadmill at the gym or a body weight exercise from the comfort of your home.

On the other hand, winter is also an ideal time to prioritize strength, mobility, and recovery. Resistance training helps maintain muscle mass and joint stability, while stretching and mobility work counteract the stiffness that cold weather can cause. Even short daily mobility sessions can keep your body moving well throughout the season. Recovery becomes even more important during the winter months when cold temperatures can leave muscles feeling tighter than usual. Incorporating a foam roller into your routine can help improve circulation, reduce stiffness, and support faster recovery after both indoor and outdoor workouts.

Motivation can be one of the biggest challenges during winter. Setting realistic goals and sticking to a structured routine, even when it needs adapting, can make a big difference. Some days might call for a brisk outdoor run, while others are better suited for indoor training; and that flexibility is what keeps you consistent long term.