7 tips on how not to lose sports motivation in winter

Playing sports in winter can be challenging for many people, both physically and mentally. For many of us, winter is a time when we don't want to leave our warm homes . Short days, low temperatures and often snow tempt us to stay indoors and leave sports for the warmer months. However, the winter season offers unique opportunities for and strengthening immunity.

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How to stay active in winter?

1. Plan your workout ahead

Planning is key. It's easy to make excuses like bad weather or fatigue in the winter. But if you plan your workouts in advance and set specific times , you'll create a commitment that will keep you going. For example, you could set aside Mondays, Wednesdays, and Saturdays for running outside, while Tuesdays and Thursdays are dedicated to hitting the gym or working out at home. A well-structured schedule will help you avoid chaos and ensure consistency .

I plan my training during the winter to alternate between intensive and recovery days. For example, I combine Monday's running workout with a short dynamic strengthening session to maintain muscle tone. This allows the body to adapt to the cold without being overworked.

2. Try winter sports

Winter is the ideal time to include activities that you don't do during the year. Cross-country skiing or skating are not only great endurance training, but also fun that can refresh you mentally. By involving other muscle groups, you will avoid stereotypes and your body will be developed more comprehensively . From my own experience, I can recommend, for example, cross-country skiing, which perfectly combines aerobic exercise with strengthening the core . In addition, it gets you out into nature , which in itself has beneficial effects on the psyche.

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3. Combine outdoor and indoor activities

Combining outdoor and indoor activities will allow you to remain flexible even in extremely bad weather. When it's unpleasant outside, include circuit training or yoga at home. Conversely, when the weather is better, go outside for a run or walk . The important thing is to create a variable plan that won't bore you and allows you to react to current conditions.

4. Set goals

One of the main drivers for exercising is a clear goal. In the winter, I recommend focusing on small, measurable goals —like improving your five-kilometer time or doing a certain number of push-ups a day. Small successes will motivate you to take the next step and allow you to see progress, even when conditions aren’t ideal.

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5. Reward yourself

Motivation can also be maintained through rewards . Treat yourself to something you enjoy for sticking to your plan—like a wellness day or new sports equipment. Rewards act as a psychological stimulus to keep you on track.

6. Find a partner

Exercising with a friend is not only more effective, but also more fun . The joint activity will commit you to attending and will also bring a social aspect that is often missing in the winter. Find someone who shares your goals and support each other. If you don't have any friends to join you, try looking at Facebook groups and running clubs . You can also try signing up for group classes at the gym, where you don't have to think about training and at least you will gain new experiences and ideas for exercise.

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7. Remind yourself of your why

We all started exercising for a reason . Remind yourself of why you started and focus on the long-term benefits, such as health and fitness. This awareness will help you stay motivated even when times get tough.

In conclusion

Winter sports are not just about physical activity, but also about the ability to overcome challenges. A well-defined plan, clear goals, variability of activities and internal motivation are the keys to success. Try some of these tips and you will see that winter training can move you forward not only physically, but also mentally.