Training doesn’t stop when the temperature drops – it just asks more of you. Oner Active Pro Athlete Desi Johnson knows that better than most. A bobsledder in the 2026 Winter Olympics, Desi has spent years learning how to train through the seasons: warming up smarter, layering with purpose and showing up even on those mornings when motivation dips.
Expert Advice for Training Through the Seasonal Shift
Preparing for training is a mind game before it’s a physical one. Discover how Desi adapts her training and her mindset to the changing seasons. From staying motivated to picking the right kit, she shares her tips for the months ahead.
Warm up for longer than you think you need to
The hardest part of training isn’t the weather itself; it’s simply getting started. As Desi explains: “When it’s dark, cold, and your body hasn’t properly warmed up yet, everything feels a little bit harder. Physically, I have to spend much longer warming up because sprinting and explosive training require your body to be completely ready.”
Give yourself more time to warm your body up than you would in summer. Rushing a warm-up when it’s cold is how you end up underperforming or with a potential injury.
Layer up with a strategy
Starting your session over-layered is the best way to begin. The three-layer rule is a must, whether you’re running in the cold, cross-training, or exercising outdoors with your team.
As things heat up, remove a layer at a time depending on how warm you get. That way, you’re protecting your body while staying comfortable and looking good doing it. Once you’re done, layer up again to lock the heat back in. Simple. Effective. No overthinking required.
“As the weather changes, layering becomes a huge part of that,” says Desi. “I love being able to start a session with more layers while I’m warming up, take pieces off as my body heats up, and then throw them straight back on afterwards. For me, it’s about feeling comfortable in my skin, being able to move freely and knowing what I’m wearing is going to support what I’m asking my body to do.”
Being prepared for whatever weather, with kit that supports your training, helps your sessions become a force of habit rather than a motivation-dependent part of your day.
Prioritise visibility and stay aware
Lower light is a given when the seasons change. But for women training before sunrise or after sunset, it’s not just about layering up, it’s about being seen. Choose fits with reflective details and bright pops of colour – like our Oner Seamless Mid Weight Fitted 1/2 Zip Tank and our AirMove™ ½ Zip Jacket from our Sun-Set capsule.
“As a female athlete, if I’m training outside early in the morning or later at night, I’m thinking about things I probably wouldn’t have to think about in daylight,” explains Desi. One of our tips for running in the cold and the dark is choosing familiar, well-lit routes and sharing your location with a loved one or friend.
And if you’re heading to the gym or training outdoors, keep an eye on your surroundings or find a training buddy (motivation and safety all-in-one). As Desi says, “Feeling safe makes a huge difference because if you don’t feel comfortable in your environment, it’s very difficult to fully focus on performance.”
Recovery is key
Post-session, you need to put your recovery first. As Desi mentioned, the body has to work extra hard during these seasons, so put as much care into your recovery as you do your warm-up. It’s the easiest part to skip, but your body will thank you.
Rely on routine, not just motivation
Motivation comes and goes, but remembering your ‘why’ keeps you showing up.
“For me, that’s inner strength – remembering why you started, keeping that flame alive, and continuing to show up for the person you want to become.”
Desi’s ‘why’ led her to the Olympic stage: “Inner strength isn’t always feeling motivated every day. It’s being able to show up on the days when you’re not motivated, when it’s 6am, freezing cold and dark, and you could easily find a reason not to be there.”
Keep your ‘why’ in your mind on the days you want to snooze your alarm, or look for a reason to back out of a session.
Your Transitional Training Questions, Answered
How long does it take for your body to adjust to different training conditions?
Your body takes time to adapt to new conditions, and as the seasons change, it’s completely normal to feel unmotivated. Give yourself a few consistent weeks to get into the rhythm of it. Sticking with your routine matters more than any single session during an adjustment period.
Desi puts it best: “It’s consistency over months and years, having the right support team around you, and continuing to show up even when it’s hard.”
What’s the best way to warm up before training outdoors?
If you can, skip the outdoors to start with. Simple dynamic movements indoors, before you head outside, will get you further. Raise your core temperature indoors with some movements that complement your training, whether you’re cold-weather running or just training in the park. It helps your first 10 minutes feel less like an uphill battle.
How do you adapt your kit as the conditions change?
“Activewear helps me adapt to whatever environment or session I’m walking into,” says Desi. “Whether it’s hot, cold, raining or windy, what I wear needs to allow me to perform and feel comfortable in what I’m doing.”
Our new Sun-Set capsule is built for the shift – whether you’re running, muscle-building or hybrid training. Engineered for the athlete who doesn’t tap out when the temperature drops, the capsule’s energising colourways, reflective details and layering pieces keep you moving, whatever the new season brings.
Desi’s go-to kit for the seasonal shift
Desi’s favourites from the new Sun-Set capsule?
"The Oil Blue and Shadow Green colours made me feel so confident - they feel strong but feminine. UnifiedMove™ always is my favourite style for performance, so having a vest with pockets in it and the V-front legging… that’s confidence for me.”
Training through a seasonal shift isn’t about pushing through the conditions, it’s about training smarter for them. Layer with a strategy, warm-up properly and let routine carry you through. You’ve got this.
Ready to build your own seasonal training uniform? Explore the Sun-Set capsule.
For more training tips, head to Oner World.
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Laura Berry
