Winter Workouts; Don't Let Cold Weather Hold You Back

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: December 17, 2008

Winter Workouts; Don’t let cold weather hold you back

I remember the day after Christmas in 2007 very well. It was day one of training for the Boston Marathon. It was the beginning of many cold, pitch-black early morning winter runs. Training through the coldest time of year may have actually made my runs a bit easier, because it took more motivation to throw myself into winter winds and below freezing temperatures then it did to actually complete a long run. Nearly every morning I would layer up in Under Armour and a fleece jacket, jump around my apartment trying to get warm and prepare myself for that cold shock.
Shorter days and falling temperatures can make it difficult to stick to your normal exercise routine outdoors. In order to keep your fitness levels up during this time of year it’s important to be prepared for Old Man Winter’s arrival.

Gear Up

A good pair of shoes is all you need to exercise, right? If only that was true my closet would not consist of endless dry tech tops, nike shorts, and under armour spandex. The proper clothing is essential for performance and health, especially when it comes to exercising in cold climates. It’s important to layer up your clothing to prevent heat loss when exercising in the cold to avoid conditions such as hypothermia and frostbite. It is best to wear many layers of lighter weight clothing than one bulky jacket. Layers of lightweight water- proof clothing allow more range of motion and insulates better.

For your first innermost layer wear a light synthetic material that wicks away sweat such as Nike dry fit, or Under Armour cold gear. These items can be a bit pricey, but they are well worth it, because materials such as cotton remain wet and quickly fail in insulation. Cover the innermost layer with a light fleece or waterproof jacket.

Don’t forget to wear gloves, warm socks, and a hat. Much of the body’s heat is lost through our heads. Extremities can go numb and are susceptible to frost bite when exposed to severe temperatures for long periods of time.

Know the Weather Forecast

If you’re heading outdoors check the weather forecast. Be aware if there was freezing over night especially if you’re going out early in the morning. In close to freezing temperatures always be extra cautious of ice patches and watch your footing to prevent injury.

It’s important to take into account wind chill. Even if the temperature isn’t dreadful, the wind chill can make it feel a whole lot worse, especially if you’re doing a fast moving activity such as skiing, or cycling.

Extend Your Warm-Up

Just as you let your car warm-up longer in cold weather, you must also warm-up your muscles, tendons, and ligaments for a longer duration as well. Cold temperatures make the muscles tense up as they try to conserve heat. Increase your normal warm-up by at least 5 minutes, and be sure to stretch to prevent unwanted injuries.

Have a Back Up Plan

If you’re used to outdoor workouts, but it’s just one of those days that you cannot get yourself out the door or if the weather inhibits you from doing so be ready with a back up plan. Workout DVD’s are a great option as well as at home pieces of exercise equipment.

Winter is the perfect time to join a gym. Use it as an opportunity to build your strength and cross train if you’re accustomed to outdoor running and cycling. Try swimming laps in an indoor pool, or joining group fitness classes. The important thing is to try to do something active at least 3-4 times per week no matter what season it is.

This winter I will not be pulling out the hat, gloves, and many warm layers since it is Australia’s summer, and extremely hot on some days. I’m almost starting to miss seeing my breath on brisk morning runs and hearing the crunch of snow beneath my feet. Almost.