What is the Winter Arc?
Stop us if you’ve heard this before:
There’s another social media trend that you might be missing out on.
No, it’s not a new dance or a recipe you can add to your late-night cravings playlist. We’re talking about the “Winter Arc.” Like many fitness trends today, the Winter Arc originated on TikTok. At its core, the Winter Arc revolves around getting a jump start on your personal goals a few months before the prototypical “new year, new me” trend comes rolling in every January 1st. Instead of waiting until the new year to push your goals, those taking on their Winter Arc begin October 1, and end up concluding their “arc” on New Year’s Day. By then, they’ll be going into the new year already months ahead of schedule, hopefully with a set routine (or routines) based on bettering themselves that they can carry on. Remember, as you read through this material, always consult with a physician before starting a new exercise program.
Socially, we like to think of the Summer as the time to unwind and enjoy the weather and clearing of school schedules. Once it passes, some might find that they’ve fallen a bit away from their previous lifestyles. Whether that’s going to the gym five times a week, incorporating more homecooked meals, fruits, and vegetables into their diet, getting more sleep, or anything that became a consistent piece of their day-to-day. The Winter Arc gives you a chance to recoup, settle back in, and get after it before the new year comes around.
Why Athletes are Embracing the Winter Arc
A huge piece of being an athlete is consistency. As explained above, the Summer might be a time in which your training schedule takes a hit. You might supplement that time for other things like social outings with friends, catching up on sleep, etc. Now, it’s more than okay to give yourself a break when you feel like it’s needed. You know how important a schedule and something like a workout plan is to your success. The Winter Arc, for athletes, is an opportunity to get back into a routine—or make a new one.
Take this time to think about what your fitness goals going forward might be. Are you looking to train for a specific event? Maybe a 5K? A cross-training challenge? Working towards making a team roster for your school? Then, research and think of how you can work towards and tackle these goals. Are there openings in your schedule that are conducive to training? Do you want to incorporate more running and endurance exercises into your routine this Winter Arc, so that come January-on, you’re on-track to take on the warmer weather with longer runs? The Winter Arc might just be an athlete’s new best friend, as it’s three months of self-improvement and challenging yourself to be better—every athlete’s goal.
How to Start Your Own Winter Arc (Step-by-Step Guidance)
As mentioned above, the Winter Arc is incredibly goal-based. So, it’s important to come up with a few fitness goals that you feel like you can realistically accomplish either daily, weekly, or monthly during your Winter Arc. The Winter Arc relies on being consistent and picking yourself up if you fall off the tracks, knowing you can start again. It’s supposed to be challenging, exciting, and fun to push yourself a little bit before the new year comes around, so remember to take time to reflect on your progress and enjoy the wins every day.
How to Track Your Progress:
Write it down: Writing your daily, weekly, and monthly Winter Arc progress not only helps you stay consistent but helps show progress compared to what you’ve previously written. You can take your Winter Arc written progress and apply it to what you do when it’s over, too, to see how you compare.
Take photos and videos: Not only could taking a video of something like your lifts help you keep track of progress, but they might be able to help with things like form, too. Be proud of your progress and document it!
Set reminders: If you’ve got a goal that’s time-dependent like reading a certain number of pages in a book during break or leaving home at a certain time to work out, setting reminders and sticking to them can help keep you disciplined.
Examples of Winter Arc Goals:
Earlier mornings and their benefits: Waking up a bit earlier before work or school can help jumpstart your days during your Winter Arc. Give yourself some more time to complete little tasks like making your bed, stretching before the day begins, having a nutritious breakfast, and avoiding rushing out of the house. And, if you’ve got the time, maybe hit the gym or get an at-home workout in the morning. If you’re usually a nighttime gym goer, give mornings a shot (if your schedule allows).
Nutrition, nutrition, nutrition: Getting the right food in your body to fuel your workouts and every other aspect of your day is vital. Things like meal prepping can help you meet the nutritional needs you’ve set for yourself, as well as hitting a water intake goal.
Keep the competitive juices flowing: As an athlete, you know that competition is king. Training for something specific might help fuel that fire. Whether that’s a 5K or marathon, learning to dribble and shoot better on the basketball court, doing a certain amount of push-ups a day, or reaching something like a daily step count, having a competitive goal is never a bad thing.
Reading/meditating: If you’ve noticed, not all Winter Arc goals and aspects are directly correlated to being in the gym and sweating. It’s important to take a step back and evaluate all avenues of your daily life and find where you can improve in this time. Taking some time away from the digital age and your screen to read or do something like meditate might be a goal you can add to your Winter Arc.
Gear Up for Success
A big part of the Winter Arc trend? The workout attire. With any gear you’re planning on wearing, look for gear that’s moisture-wicking and will keep you as dry as possible even throughout your toughest workouts. Compression long sleeve T-shirts, leggings, and baselayers for those chilly runs are vital. Look for gear that won’t chafe while staying stretchy, too, so you’re able to move freely and avoid uncomfortable rubbing. Check out hats, gloves, jackets, and other accessories to stay warm when the temperature drops.