Don’t Let Cold Weather Freeze Out Your Workout Routine
How can you keep your momentum when falling leaves give way to falling snow? Check out these 8 winter workout tips.
Rolling out of a warm bed and into your athletic apparel can be a real challenge in winter – especially if your routine takes you into the cold outdoors.
Yet, the tendency to “hibernate” in winter, coupled with the availability of seasonal treats, make sticking to your routine an imperative. Aerobic exercise is also important in helping ward off depressive symptoms of Seasonal Affective Disorder (SAD).
Consider the following tips for staying on the workout wagon this winter.
1. Dress Dry
Clothing damp from sweat equals an effective way to migrate heat away from your body – not something you want happening in sub-freezing temperatures. In addition to making for an uncomfortable workout, this can make you more susceptible to conditions like frostbite and hypothermia, which occurs when your internal body temperature dips below 95 degrees Fahrenheit.
The remedy? Avoid cotton under layers and opt for sweat-wicking fabrics.
2. Wear Layers
We discussed the sweat-wicking base layer above, but you’ll need more than thin athletic wear to combat the cold. You can add a fleece layer for warmth and an outer shell to keep out the elements.
As your body heats up, peel out of your outer layers. Wearing too many layers and getting sweaty in freezing temperatures is as bad as wearing too few.
3. Protect Your Head, Hands, and Feet
Your extremities such as your ears, fingers, and toes will likely feel the cold first as blood is redirected to the body’s core. Your head, hands, and feet should be protected, however – not just for a comfortable workout or run, but to prevent possible frostbite.
Select hats, headbands, and gloves made from synthetic materials. If your feet are cold, try wearing a double layer of socks. As most running shoes are designed to breath, you may also consider purchasing winter specialty shoes.
4. Don’t Be Afraid of the Dark
If you like to hit the trails before 6 am, you’ll likely find that your pleasant sunrise workout is now steeped in darkness. Depending on where you live, a pre-dawn workout may still be doable.
First, ask yourself if you feel safe. If not, consider taking a buddy with you. Then, invest in reflective clothing and a good flashlight to help you be seen by motorists.
5. Beware the Slippery Slope
No metaphors here – ice and snow can literally cause slippery conditions in winter. Check the forecast, and proceed with caution if frost, ice, or snow are present. If the road or path is slippery, choose a different area that has been properly cleared and salted. In extreme weather, take your workout indoors.
6. Warm Up Before and After
Warm-ups are important to any exercise, and especially in cold temperatures. Select low-intensity warm-ups that mimic your desired activity.
Taper off the intensity of your exercise during at least the final five minutes. Then, quickly remove damp clothes. A warm shower can help avert any remaining chill.
7. Give Your Skin Some TLC
Winter air is dry, and water freezing on the skin’s surface can result in minute cracks. Keep your hands and face covered, and use a moisturizer after your run.
Consider, also, that you can still get a sunburn in winter. This is especially so when the sun is reflecting off snow. Treat exposed skin accordingly.
Also, be sure to drink plenty of water. We often don’t feel the need to drink in winter as strongly as we do in summer, and this can lead to dehydration. Staying hydrated will keep your skin supple and your body strong.
8. Be Reasonable
Determination and endurance are admirable qualities, but pursuing an outdoor workout should never result in illness or injury. When the weather outside gets too frightful, bring your routine inside to your favorite gym.
Check out more lifestyle tips from Anatomy of Adventure.
One part Lois Lane, one part Jimmy Olsen, one part Johnboy Walton, and a bit of that Clark Kent secret identity thing thrown in for good measure.
Cara Siera is a freelance writer and photographer with a passion for travel and exotic cuisine. Join Cara, her husband Marc, and one very spoiled German Shepherd on their next great adventure.