Egg Nutrition Center Blog

Keeping Exercise Up as the Weather Cools Down

Dr. Jason KarpToday’s post is written by Dr. Jason Karp. Dr. Karp holds a Ph.D. in exercise physiology and is a nationally recognized running coach, 2011 IDEA Personal Trainer of the Year and owner of He writes for international running, coaching, and fitness magazines, is the author of five books, including 101 Winning Racing Strategies for Runners and Running for Women, and is a frequent speaker at national fitness and coaching conferences. Dr. Karp currently serves as an ENC Health Professional Advisor.

As we head into the cooler months of the year, you may find it harder to lace up your shoes and head out the door for a run. But with the arrival of cooler weather comes an opportunity to try new activities and take your fitness to another level. With the leaves changing colors and a crisp bite to the air, running outside in the fall is a great feeling after the dog days of summer. Here are some tips to keep you fit in the fall:

  • Dress for the weather. When you wear the right clothes, like spandex, gloves, windbreaker, and ski hat, outdoor activities can be enjoyable instead of intolerable. Dress in layers to trap in body heat when you most need it; you can peel clothes off as you warm up.
  • Wear the right fabrics. Fabrics like polyester and Coolmax wick moisture away from your skin so you don’t get chilled.
  • Take it inside. If you live somewhere where it’s already too cold to run outside, try some indoor cardio workouts like treadmill running, elliptical, or spinning classes to keep you fit throughout the winter.
  • Try resistance training. Lifting weights can give you a break from outdoor cardio and allows you to focus on working your muscles in different ways. You can focus on specific muscles that don’t get trained as much from running outside and may be weaker than your running muscles.
  • Try circuit training, during which you alternate spurts of cardio and resistance exercises using dumbbells or resistance bands to give you a great total-body workout.

So if you want to stay fit this fall, try these suggestions and always remember to make nutrition a top priority. As mentioned in my previous post on fueling for exercise, consuming high quality protein like that found in eggs is important after a workout to promote muscle recovery and accretion.

Author: Anna Shlachter MS, RDN, LDN