Cold Weather Workout Tips
Continue to enjoy outdoor workouts – and good health – during a freezing winter and frosty spring with expert advice on what to wear, how to stay safe and when to call it quits
Even as much of the country continues to face an onslaught of winter weather, outdoor fitness fans would still rather take their weekly workouts to the snowy or soggy streets, parks and trails they love, than fight over machines in crowded, stuffy gyms.
But whether a person is an amateur athlete or more advanced, there are a few rules that must be followed to remain comfortable and safe when exercising in Arctic conditions.
Dress for Success
Although wearing multiple layers is important if you want to stay comfy in the cold, you could actually end up overheating if you overdo it, warns Colleen Sullivan, beauty director for Health magazine. Your goal should be to feel a little chilly when you first start out, because once you get going, your body temperature will quickly rise and your clothing will trap some of the heat.
Sullivan advises starting with a thin base layer (top and bottom) made of a sweat-wicking fabric like Dri-FIT. Steer clear of cotton, which traps moisture and draws heat away from your body. Regular running tights should work fine, but if the temperature dips below 20 degrees, switch to a fleece-lined pair, she says. Next, add a zippered jacket made of nylon or a similar wind and/or waterproof but breathable fabric, and don’t forget a moisture-wicking, polyester-based hat, a pair of gloves and cold-weather socks, such as SmartWool.
“Your extremities have less circulation than the rest of your body, so you need to conserve their heat,” Sullivan says.
If it’s extremely cold, you may need to add an additional layer of fleece or wool to your ensemble for insulation, and a scarf or mask to protect your face and ears, as well as warm the air before it enters your lungs.
To further safeguard your delicate skin from the harsh elements, Sullivan says to slather on moisturizer at least twice a day and don’t forget the SPF – it’s even easier to get sunburned in the snow or at high altitudes. Keep your lips protected by coating them with petroleum jelly before bed and wearing a lip balm with sunscreen while outdoors.
Play it Safe
To ensure that cars can see you when it’s raining, snowing, foggy or dark – and that you can see or hear them – Sullivan has the following five tips:
1) Be visible. Wear at least one major reflective piece, such as a vest, jacket or belt – that tiny silver logo on your running tights isn’t enough. It’s also helpful to clip a flashing light onto your waistband.
2) Go against traffic. You want to be able to see oncoming cars so that you can get out of the way if the driver doesn’t appear to have registered your presence. Try to select streets with a sidewalk or wide, flat shoulder.
3) Leave your iPod at home. You need to be able to hear approaching vehicles, especially if you live in a hilly area where you can’t rely on headlights to clue you in.
4) Carry your cell phone. Emergencies do happen and nasty weather means there will likely be less people around to help. Be sure to tuck your ID and $20 into a zippered pocket as well.
5) Buddy up. Not only are two people safer than one, but having a workout partner is a great motivator to get out there at dawn or after a long day at work. If you have to exercise alone, make sure someone knows when you leave and when you plan to be back.
Pack it In
Wind chill extremes can penetrate even piles of clothing, making exposed skin vulnerable to frostbite, and all those layers won’t protect you from hypothermia if they’re soaking wet.
If the temperature dips to a -20 degree wind chill factor, it’s time to reconsider that treadmill, lap swim or yoga DVD. According to Thomas S. Altena, an exercise physiologist with the American College of Sports Medicine and an associate professor at Missouri State University, other reasons to just do it indoors include: your clothing isn’t rated for extreme cold or wind chills; visibility is compromised because of blizzard or ground-blizzard conditions, even if it isn’t extremely cold; or if you fear you could easily lose footing because of wide-spread ice.
“Respect the power of weather, be prepared and know your limits,” Altena says. “It can save your life.”
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