5 Tips to exercise outdoors

Living in Ireland, we know that the weather isn’t always on your side for doing exercise outside. Dark winter evenings, 45-degree rain, wind in your face, low winter temperatures all make it easier to stay on the couch after work rather than getting out for that run you promised yourself when you woke up in the morning.

So here are 5 tips from our team in PMC Physiotherapy Dunboyne for exercising outside to help you maintain your consistency.

1. Gear

As the saying goes, there is no such thing as bad weather, just the wrong clothing. Going for a run in the inclement weather or during dark evenings, having the correct gear is important. Base layers, long sleeve T shirts all provide warmth. A gilet may also be a good choice to keep our core warm. Leggings as opposed to shorts. Have a good hat and thin layer gloves. All these will make the first 5 minutes more tolerable. After that you will forget about the weather and may even be looking to take off a layer or 2.

2. Safety

Be seen. A well-fitting high vis vest or top is essential in the winter. A headlight is a great way to be seen and to also light your way. Reflector lights on bikes, flashing lights on clothing. All of this helps to exercise outdoors.

3. Run / cycle / walk a loop

If it is very windy, start your loop facing into the wind. This will mean you finish with the wind at your back. You will feel great coming home with that bit of assistance, motivating you for tomorrow’s session.

4. Embrace the weather

As Tim Krabbe, author of “The Rider” states “Instead of expressing their gratitude for the rain by getting wet, people walk around with umbrellas. Nature is an old lady with few suitors these days, and those who wish to make use of her charms she rewards passionately.”

5. Recovery

There is nothing like coming in from a walk / run / cycling in the horrible weather and having a good hot shower. You will feel great afterwards. Fact.

PMC Physiotherapy Dunboyne recommendation

We know that if we want to achieve our fitness/performance goals we need to exercise consistently. We also know that in order to prevent injury, one of the best ways of doing this is to exercise regularly and avoid a situation where we are doing little or nothing some days and then trying to make up for it by doing too much on other days. If you do notice any pain or reduced range of motion contact one of our physios at PMC Physiotherapy Dunboyne and get it checked out.


PMC Physiotherapy Clinic, Unit 36, Dunboyne Business Park, Dunboyne, Co Meath

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