The clocks went back on Sunday. That extra hour in bed was nice. The 5pm darkness that comes with it, less so.
This is the time of year when routines start to slip. It's cold, it's dark, and the sofa looks a lot more appealing than the gym. Here's how to keep going until spring.
1. Move your session if you can
If evening training feels like a battle right now, try switching things up. A morning session or a lunchtime workout gets it done while it's still light, and frees up your evenings.
Even moving one or two sessions a week can make the whole week feel easier.
2. Train late? Watch your caffeine
Plenty of people still train after work, and that's fine. But a full-strength pre-workout at 7pm can make it hard to drop off at 11.
Caffeine stays in your system for hours. As a rule of thumb, try to have your last caffeine at least six hours before bed. If that rules out your usual pre-workout, a stimulant-free option gives you the pump and focus ingredients without the caffeine.
Shop pre-workout: Stim-free pre-workouts · Stim pre-workouts
3. Don't forget vitamin D
In the UK, the sun isn't strong enough between October and March for your skin to make much vitamin D. That's why the NHS advises everyone to consider a daily 10 microgram vitamin D supplement during autumn and winter.
Vitamin D contributes to the maintenance of normal muscle function and the normal function of the immune system. Both are worth looking after when you're training through the colder months.
Shop: Combat Fuel Multivitamin
4. Keep your protein up
Winter tends to bring heavier comfort food and fewer high-protein meals. If your appetite or routine drifts, a protein shake is an easy way to stay on track, especially straight after training.
Shop protein: Shop protein
5. Warm up properly
Cold muscles need more time. Add five extra minutes to your warm-up, with some light cardio and mobility work before your first working set. It's an easy habit that pays off.
6. Running outdoors? Be seen
If you run or cycle after dark, wear hi-vis or reflective kit, and a head torch on unlit routes. Stick to routes you know and let someone know where you're going.
7. Set a goal for the new year
Winter is where a lot of progress is made or lost. Pick something to aim for by January, whether that's a strength target, a 5k time or simply training three times a week. People who arrive in January already in a routine have a big head start.
Keep it simple
You don't need a perfect plan to get through the winter. You just need to keep turning up. Sort your timing, look after your sleep, keep your nutrition steady, and you'll come out the other side stronger.
And don't forget Freebie Friday: every Friday, spend over the minimum and write "freebies" in your order notes for a free gift.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you have a medical condition, are pregnant or breastfeeding, speak to your GP before taking supplements.