6 Tips for Cold Weather Workouts
6 Cold Weather Workout Tips
Cold weather discourages many people from exercising outdoors. Going outside and getting some exercise during the winter months is be beneficial for getting your heart rate up and breathing fresh air. However, it is important that you stay safe while you are exercising. You should always warm up to prepare yourself for a workout. Some people make the mistake of not warming up their muscles before they exercise in the cold and this can lead to injury. Always make sure to check the weather and wind chill before you start preparing. This will tell you how many layers you need and allow you to protect yourself properly. Wind chill (how cold it actually feels) can be much lower then the actual temperature. If you are not dressed appropriately this can make exercising outdoors dangerous. In addition, you should always let someone know where you are going, and bring your phone with you in case of an emergency.
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Personally, I enjoy running outdoors in the winter, espeicially when the snow is falling. It is so beautiful and peaceful and feels good to get outdoors after beeing cooped up in the house for long periods of time. As we move further into the winter months you might be feeling the same way. So here are some tips to stay healthy while exercising outdoors. If you are looking for the perfect gift for the runner in your life make sure to check out my fitness equipment and fitness accessories gift guides.
Wear Dry Fit Clothing
Keeping your skin dry while you are out in the cold is important. Sweat will wet your skin and put you at risk for hypothermia. Wearing moisture wicking clothing, like dry-fit, that is made from nylon and polyester as your base layer is the best way to stay dry and warm during your workout.
2. Cover Your Hands and Face
If you are working out in extremely cold temperatures your hands and face will be susceptible to the cold air. Depending on the windchill, you should have 1-2 pairs of gloves and a headband and/or a hat. For extreme cold temperatures, a balaclava would be beneficial. If you get too warm while wearing a hat or gloves they are easy to take off and keep in your pockets.
3. Keep Your Toes Warm
Make sure to wear quality sweat-wicking socks that will keep your feet warm. Socks with merino wool can be helpful for regulating the temperature of your feet. In really cold temps, I usually prefer an ankle-length or calf-length sock to make sure all of my skin is protected.
4. Get Shoes with Good Traction
When you are running outside, it is important to have a quality pair of shoes that have traction. The last thing you want to do is hit a patch of ice and fall. Avoid the ice if you can and if it is slick, wear something that you can strap onto your shoes to provide more traction like these YakTrax. I always stick to paths that have snow, that are salted or the ice is melted.
5, Wear Layers
This might seem self-explanatory, but it is important that you wear multiple-layer depending on the temperature. You don’t want to dress too warmly. If you have too many layers you can overheat quickly. I usually prefer a dry-fit layer with a thermal layer on top. This way I can take off my jacket if I begin to get too hot or am sweating heavily. Check out this chart to use as a guide for your layers when exercising in the cold.
6. Make Sure to Drink Water
Some people don’t feel parched when they are running outside which is normal. But it’s really important to remember that you need to be drinking water any time that you exercise. This will make you feel better during and after your workout.
When you're done exercising, make sure to cool down and then get into some warm, dry clothes as soon as possible. Sitting in your cold, sweaty gear can cause mild hypothermia even you are inside beginning to warm up. Make sure to drink plenty of water and then enjoy the rest of your day. If you are looking for more fitness and healthy living tips click here for the Refine YOU Health and Fitness Blog.
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