10 Tips for Staying Active This Winter

We’re all counting down to spring, but until it’s time to break out the T-shirts and running shorts, it’s important to find ways to stay active even when it’s snowy, slushy or raining sideways.

For some advice on the topic, we asked staff from NYRR’s youth and community teams—the folks who work with our Rising New York Road Runners program leads and our NYRR Striders walking groups—for their best tips for making the most of unpredictable winter-to-spring weather.

1. Dress in layers. The right clothes can make all the difference when it comes to running in the cold. Instead of pulling on a puffy winter coat, dress in multiple layers made from thin, moisture-wicking fabric. Don’t forget a hat and gloves. After your run, change into dry, warm clothes as soon as possible.

2. Do a bodyweight circuit. If conditions are icy and unsafe outdoors, use the time to focus on building strength. Squats, lunges, planks, push-ups, and wall-sits can be done in small spaces indoors.

3. Roll out the mat. Yoga is another good way to exercise indoors when conditions outside are less than ideal. You’ll work to improve your strength and flexibility and faster-paced yoga sequences will help get your heart rate up, too.

4. Turn it into a challenge. Compete with your friends or kids to see who can hold the longest plank or wall-sit.

5. Hydrate! Even though it’s cold outside, be sure to drink water before, during, and after physical activity.

6. Join us at a free Open Run session. NYRR Open Run brings free, weekly community-led runs and walks to neighborhood parks across the greater New York City area. The program is open to people of all ages, abilities, and experience levels.

7. Recruit a friend to go running with you. Knowing that someone is waiting for you will help you get out the door. Plus, socializing while you work out will make the time fly by.

8. Take advantage of community spaces. No treadmill? No worries—get your steps in by walking around a shopping mall, department store or other indoor space that’s open to the public.

9. Hit the stairs. Run or walk up and down the stairs in your house or apartment building to boost your heart rate while strengthening your legs and glutes.

10. Watch TV the active way. Exercise during commercial breaks: Do squats, lunges, planks, push-ups, wall-sits, jog in place—the possibilities are endless!