5 functional exercises to keep you active this winter

What are functional exercises?

Functional exercises refer to movements that mimic everyday activities like bending, lifting, and reaching. The focus is on improving your strength, balance, and flexibility, so you can perform daily tasks with ease. Unlike traditional exercises that isolate specific muscles, functional exercises engage multiple muscle groups at once, enhancing overall fitness.

Functional exercises for running are key to building the strength and stability needed to prevent injuries and boost performance. They’re not just for runners, though—these types of exercises  are important for everyone, regardless of fitness level or age. Whether you’re a seasoned athlete or just staying active, functional exercise can make daily movements easier and more efficient.

The importance of functional exercise in winter

When winter hits and the days get shorter and colder, it’s easy to slow down. The drop in temperature and daylight can sap your motivation. This can lead to less physical activity and a decline in functional strength, making everyday tasks feel tougher and increasing the risk of injury.

Functional strength exercises are perfect for staying active during the colder months. They adapt easily to indoor spaces, so you can keep up with your fitness without much room or gear. And the best part? You don’t need to carve out extra time—these exercises can fit right into your day. By incorporating functional exercises, you’ll stay strong, move better, and be ready to handle whatever winter throws your way.

The benefits of functional exercises for running

Incorporating functional exercises into your training isn't just about getting stronger—it's about running smarter. These exercises are designed to mimic and enhance the natural movements your body uses during a run, providing comprehensive benefits that go beyond the obvious. Here’s how functional exercises for running can elevate your run:

• Boosted running efficiency: Functional exercises can improve muscle coordination and balance, leading to smoother, more efficient runs and less overall fatigue.
• Increased power and speed: By strengthening key muscles like your glutes, hips, and core, these exercises help you generate more power, translating into faster sprints and stronger takeoffs.
• Optimized alignment and form: Focusing on the entire kinetic chain helps maintain proper body alignment, reducing strain and improving overall running form.
• Enhanced recovery and injury prevention: Building resilience in muscles and joints makes them more resistant to running-related injuries and supports quicker recovery times.
• Improved stamina and endurance: Functional exercises increase the stamina of critical running muscles, allowing you to sustain a steady pace over longer distances without early fatigue.

By integrating functional exercises for running into your routine, you’re preparing your body to perform at its best, mile after mile.

5 easy functional exercise workouts to keep you moving

These functional exercises are easy to add to your daily routine and require minimal space or equipment. Incorporate these moves into your routine 2 to 3 times a week to help maintain your strength and mobility during the winter months.

1. Step-ups on stairs

Benefits: Mimicking the action of climbing stairs, this exercise enhances lower body strength, improves cardio fitness, and boosts balance and coordination.

How to do it: Stand in front of a staircase with your feet hip-width apart. Step your right foot firmly on the second step. Press through your right heel to lift your left foot off the floor and place it on the same step. Step back down with your left foot first, followed by your right. Perform 10 to 15 reps per side.

Get the gear: For step-ups, it’s important to wear shoes that provide cushioning and stability for repeated movements. The Ghost 16 is a top contender, delivering just-right softness and support for smooth transitions, helping you stay balanced with every step.

2. Squat to chair

Benefits: This exercise  mimics the natural motion of sitting and standing, strengthening your lower body muscles and core, improving balance, and enhancing mobility in the hips and knees.

How to do it: Stand in front of a chair with your feet shoulder-width apart. Engage your core, bend your hips and knees to lower your body, and lightly tap the chair with your glutes. Push through your heels to stand back up. Perform 10 to 15 reps.

Get the gear: For squats, you'll want gear that's comfortable, breathable, and gives you a full range of motion. Our tights and pants for men and women move with you, so you can squat freely without feeling restricted.

3. Plank to push-up

Benefits: This dynamic movement strengthens the core, chest, and upper body muscles, improves stability and posture, and supports functional movements like pushing or lifting.

How to do it: Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Lower your body into a push-up, then push back up to the high plank position. From there, lower your right forearm to the ground, followed by your left, to move into a forearm plank. Push back up to a high plank one arm at a time, starting with your right arm. Perform 10 to 15 reps, alternating which forearm you lower first with each rep.

Get the gear: For this move, comfort is key, and the tops from our Luxe Collection are the perfect choice. Their super-soft, breathable fabric provides a distraction-free fit, so you can focus on your form.

4. Lateral leg lifts

Benefits: This functional exercise strengthens the outer thighs and hips, improves hip mobility and stability, and supports lateral movements essential for balance.

How to do it: Stand tall with your feet together and your hands resting on your hips. Shift your weight onto your left leg and lift your right leg out to the side as high as you can while keeping your body upright and stable. Slowly lower your right leg back down, stopping just before it touches the floor. Perform 10 to 15 reps, then switch sides.

Get the gear: Opt for streamlined bottoms that allow a full range of motion. Our lightweight, breathable men’s and women’s shorts offer distraction-free comfort for smooth movement in any direction.

5. Wall sits

Benefits: This movement builds endurance in the lower body and enhances strength and stability in the legs, making it functional for activities that require prolonged standing.

How to do it: Stand with your back flat against a wall and position your feet shoulder-width apart, a comfortable distance away from the wall. Slide down the wall until your knees are bent at a 90-degree angle, as if you’re sitting in a chair. Hold the position for 30-60 seconds, keeping your core engaged and your back pressed against the wall. Push through your heels to stand back up. Perform 1 to 2 reps.

Get the gear: Keep your feet comfy and supported as you conquer the wall sit. The Glycerin 21 features plush cushioning, a streamlined upper for structure and breathability, and a broad platform that helps stabilize your foot, offering the perfect combination of softness and structure to help you power through the hold.

Stay active and supported all winter long

Incorporating functional exercise workouts into your daily routine is a simple and effective way to stay active and strong during the winter months. These exercises help you maintain mobility, strength, and balance, even when the weather keeps you indoors. Want to make sure you get the right level of comfort and support during your workouts? Take our shoe finder quiz to find your perfect pair.

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