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Getting up from the warm couch to exercise in the cool outdoors is a daunting prospect for many. However, this article explains why it's worth doing outdoor sports during the cooler seasons and how to optimally motivate yourself to achieve your fitness goals .
Why should you do outdoor sports especially in autumn and winter?
Perfect temperatures
Especially during the transitional seasons, temperatures are often ideal for exercising outdoors. Studies show that the optimal temperature range for peak athletic performance is between 12 and 18 degrees Celsius , as the body is neither overheated nor undercooled, and no additional energy is needed for warming up or cooling down. These are precisely the temperatures found in autumn. This means that anyone who wants to set a personal best should try it in the slightly cooler weather conditions. This weather is also ideal for beginners , allowing the body to gradually acclimate to the strain and avoid overtaxing it.
Fit and healthy through the winter
Another key benefit of exercising in the fall is health protection . It's been proven that healthy, fit people are less susceptible to various pathogens . Especially in the winter months, when many infections are at their peak, it's beneficial to build a strong immune system to avoid constantly getting sick or catching colds. This means that those who try to stay fit in the fall are significantly less susceptible to infections than those who don't exercise.
Sports competition spring 2026 – Let's go
Anyone who, in addition to the goal of being fit, has set a competition goal for spring 2026 should use the cold winter months to optimally prepare. For example, marathon training should ideally begin at least six months in advance to give themselves enough time to prepare the body for this strain and to complete the necessary training kilometers. The winter is used to build and increase basic aerobic endurance, so that they can then reach peak form on day X with more intensive training in the spring.
You can find more reasons why outdoor sports can be particularly enjoyable in autumn HERE .
How do you motivate yourself to exercise in cold weather? Tips & Tricks
Clothing is key
"There is no bad weather, only bad clothing" - a well-known saying that fits perfectly in autumn and winter. The best way to defy cold temperatures is to wear the right, warm clothing . The so-called onion look has proven particularly useful for changeable weather. This is characterized by different layers of clothing that can be put on or taken off as needed and also ensure good temperature regulation . The first layer usually consists of a moisture-regulating, breathable base layer such as our Merino ski underwear. The second layer should keep you warm and provide good insulation, such as a fleece jacket. The top layer keeps out the direct weather and is often a rain or wind jacket. This provides you with perfect protection from the cold and external weather influences, allowing you to enjoy your sports session to the fullest. In rain, snowfall, or strong sunshine, suitable sports glasses , such as the NAKED Optics VOLT , will help you optimally protect your eyes and always have a clear view.
Reduce hurdles
Make it easier for yourself to start your workout by minimizing or even eliminating hurdles or possible excuses. Schedule your workout into your daily schedule like an important appointment to eliminate the excuse that you don't have time. Lay out your workout gear in a visible place the night before so you're reminded and can get started right away without having to think too much about what you'll need. Prepare for the weather and have a plan B or appropriate rainwear. For example, you can easily switch your outdoor bike ride to the exercise bike. Prepare a small snack to prevent hunger or bloating from being a reason to quit.
Motivate each other
Find a sports buddy or join a sports community . No one is equally motivated every day. But if you're lucky, on a bad day, your buddy will be motivated and pull you along. Training groups provide additional external motivator to help you complete your workout, despite potential motivational struggles. These days, there's a sports or running community in almost every major city. If you're interested in joining such a community , feel free to check out the Early Birds section.
Reward yourself
Associate exercise with positive things and reward yourself afterward, for example, with a long, warm shower, a hearty meal, a sweet snack, or simply a few minutes of relaxation. The next time you don't feel like exercising, just think about the feeling and the reward afterwards. This will help you stick with it and overcome your inner demons.
Set goals
Define a very specific goal for why you want to exercise. This goal can be very individual and does n't necessarily have to be a competitive goal . However, it should be measurable, time-bound, achievable, and personally meaningful to be effective. The next time you feel unmotivated, visualize your goal, and the question of why will quickly be answered.
With these simple tips and tricks, you too can pull yourself together for your next cold workout and complete your workout. Just try it out for yourself and make exercise your new routine , even in the cold season. You won't regret it!