What to wear while training in winter

What to wear while training in winter

25. 11. 2020 4 min. reading

Do you know what to wear for winter training? The right outfit on cold days can protect you from injuries and even improve your workout quality.

At first it maybe seems that what to wear on training in winter is pretty obvious. Just pick up warmer clothes or add more layers it should do. But not really.

Clothes for Winter Training

For training at temperatures around zero, you should have a special stack of clothes that you pull from the depths of the closet with the first freezers and put it back with the arrival of April.

The right outfit for winter training will ensure comfort during training. You will not be cold, but at the same time you will not get overheated during the training. It might prevent frostbite, colds, joint pain, muscle stretching or even muscle tearing.

So what to wear in winter? First, let's take a look at outdoor workouts,  you´ll find tips on how to get dressed for a winter gym workout below.


Keep in mind that a lot of heat is escaping through your head. Even if your hair is thick, do not rely solely on it and choose a cap to protect your ears and keep your head warm. Avoid unpleasant pain in the ears after running and a feeling of pressure in the head. Choose a cap that fits well, holds it and you will not constantly remove it from the ground during training. Keep the hat for winter fun or walks, beanies are more suitable for sports.


Even neck is important to protect. You will breathe better and avoid colds and cold air on your lungs. If you leave your neck bare, you will subconsciously protect yourself from the cold by contracting muscles, and such rigid trapezoids can be pretty uncomfortable the next few days. Do not forget about the scarf, neckerchief or hood (in larger frosts).

From waist up

In winter, the bottom layer should be a functional long-sleeved shirt that drains sweat away and keeps you warm.

If the temperatures are below freezing, blowing or raining a lot, you will appreciate the middle layer in the form of a sweatshirt. Ideal is a fleece sweatshirt that takes away sweat, warms you up, but at the same time you will not overheat.

With each additional layer, keep in mind that you will be a bit more “massive”, so you may need a jacket up one size. The jacket that you put on top should be lightweight, breathable and waterproof.


You should protect your hands with gloves, and even thought you might feel warm do not remove them. I can tell from my own experiance that frozen hands can hurt so much after going inside.

From waist down

Modern warm leggings are so sophisticated that they feel like your own skin, keep your legs warm but at the same time prevent overheating, drains sweat and they can be really stylish.


Adjust the shoes to the sport and terrain in which you move. If there is a risk of ice, choose shoes with a more rugged and coarse sole that doesn'tslipper too much. Even so, be careful with every step.
Include quality socks and definitely avoid modern socks with pictures, but invest in quality, functional socks, that ensures proper thermoregulation, lasts long, are light and sewn with fine fibers, so you won´t even know you have them on.


Jacket, t-shirt, leggings… that's obvious, but admit who of you is wearing lace pants or favorite boxers for training and doesn't think that underwear for training should be special? They should give you much more comfort, will not rub you anywhere and simply fits like a second skin.

An important part of winter underwear is a tank top or shirt that you tack under your pants to protect your back from cold and subsequent pain or urinal infection.

Clothes for indoor workout

You might be surprised, but you should change your wardrobe in winter for training in the gym or for any indoor sport as well.
With the advent of lower temperatures, put a sweatshirt or sweatpants into your sports bag, which you will wear before warming up and stretching.

It is not possible to wear a tank top and shorts during the training. In winter, choose a long sleeve shirt and leggings, men leggings with shorts, so that all the  joints (shoulders, knees, hips) are  warm.

Don´t forget to warm up

Even though you will be warm in the appropriate winter training clothes, keep in mind that you need to warm up “from the inside” and in winter you have to pay more attention to good warm-ups and cool-downs than ever.