Preparing for Cold Weather Workouts

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Posted 9/14/2009

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The fall season is the perfect time of year for outdoor workouts, however as the temperatures begin to drop it is important to prepare for the cold weather. Believe it or not, winter running and walking can be easier than exercising in the heat of summer! Outside of the ice and snow, on a calm winter day your body can easily warm up and doesn't have to work harder to cool itself like the warm, summer season. Plus, getting outdoors a few times each week during the winter months helps your body absorb the vitamin D from the sun and decrease the effects (depression) of hibernation. The hardest part is taking the very first step. Here are a few tips to make your winter workouts a little easier.

Dress for 15-20 degrees warmer than the current temperature. Over-dressing is easy to do in winter running and walking and can cause over-heating. Dressing for 15-20 degrees warmer than it is will allow for your body temperature to increase and reduce the risk of overheating and excessive sweat. You should feel chilled when you walk out the door. If you are toasty warm, remove a layer. Less is more and these days the apparel is highly functional.

Keep a log and track your outdoor wardrobe in various weather conditions. Write down what you wear in a variety of temperatures and weather conditions as it will eventually become like clock-work and you'll head out the door confident in what you're wearing is the right amount of clothes. Keep in mind, everyone is different, so what works for you may not for your neighbor.

Accessorize (this is my favorite part of winter workouts:) The best part of exercising outdoors in the winter is the shopping! Having the right apparel makes all the difference in the world. Layering is the key to avoiding under or over dressing. Your winter wardrobe should include a technical wind resistant (or windproof) jacket, hat or headband, gloves, tights and a few long sleeve shirts. The layers that are against your skin (top and tights) should be made from a wicking material like DriFit as it pulls the moisture away from your skin preventing getting chilled. Your body temperature increases as you run and walk, so you don’t need many layers in most winter conditions. In fact, you'll be surprised at how little you actually have to wear to stay warm while moving in the cold temperatures. For most people wearing a technical long sleeve top, tights or pants, wind-resistance jacket, gloves and headband or hat is plenty to keep you warm in temperatures all the way down to 32 degrees!

Run during the warmer times of the day. If possible, exercise at mid-day to absorb that needed sunshine we rarely get in the winter. You’ll get your miles in during the warmest time of day and come back with a smile on your face.

Be Seen. If you exercise in the dark hours, wear a reflective vest or flashing lights so you’re seen in traffic. In snowy weather, wear bright clothing. Bring an I.D. or put one on your shoes just in case.

Invest a little extra time to warm up. Your body warms up more slowly in the cold weather, especially in the morning. Take at least 5 minutes to walk briskly before you start your workout. It may take 10-15 minutes of walking or running before you are completely warmed up and in your normal tempo.

Start into the wind. Start your workout in to the wind, so you have the wind at your back on your way home. You’ll avoid getting chilled by the wind after you’ve been sweating.

Remember less is more when preparing for cold weather workouts. Once you take that first step, the rest just keeps getting better. Stride for stride, you'll invigorate as you breathe in that fresh, cool air!

Happy Trails,

Coach Jenny Hadfield

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