RELATED: 14 Ways to Ease Seasonal Depression “You’ll be fine if you can manage the big three outdoor winter workout concerns: overextended exposure to cold temperatures, wind chill levels, and moisture,” says Mark Koester, a National Association of Sports Medicine–certified corrective exercise specialist and director of fitness at the 92nd Street Y in New York City. Be aware, however, there are a few risks associated with exercising in colder weather for individuals with certain preexisting conditions for which overexertion in cold temperatures could exacerbate symptoms (such conditions include asthma and heart problems). If you have one of these or another chronic health problem that might interfere with outdoor exercise in the cold, Koester suggests asking your physician. Here’s something else to keep in mind: It’s not just snow or ice or the temperature on the thermometer that you need to be concerned about. Wind chill is a serious winter weather factor that can make the actual temperature feel significantly lower. “Wind chill levels are, in most cases, more important than the actual temperature,” says Koester. “As wind levels pick up, they can penetrate your clothing and remove the insulating layer of warmth that gets generated by your body through exercise.” So, when it comes to getting outside for a workout in cold weather, one of the smartest things you can do (aside from placing a limit on the amount of time spent exercising outdoors) to overcome those challenges is to dress appropriately for the weather. Here’s what you should know about what to wear to exercise in the cold, and when you should stay indoors. Because blood pulls toward your core (your chest and abdominal area), that tends to be the warmest part of your body, so don’t stress about that area. “The areas that are going to be the coldest are the extremities: your fingers, toes, and nose,” Pierce says, so gloves and tall socks or running gaiters (pieces of fabric that cover your ankles and the opening of your shoes) can make a big difference. A face mask is also a good investment to keep your neck covered, but make sure you choose a breathable material (read: one that dries quickly) — materials like fleece or wool can actually hold moisture and only make you colder, Pierce notes. It’s also important to be able to manage your clothing as your temperature rises to avoid overheating, which is why overdressing for outdoor winter workouts can be just as dangerous as underdressing, says Koester. “It’s equally important to remove layers as your temperature rises as it would be to add layers as the temperature cools,” he says. “You are still sweating, so it’s possible to overheat.” That means don’t forget to get adequate hydration, just as you would on warmer days. And listen to your body. If you’re doing a typical workout for you, but you notice you’re feeling more sluggish than usual or it’s taking more of a toll than normal, it may be due to the type and amount of clothes you’re wearing. “Always opt for a fitted, performance-type first layer that’s going to pull moisture from your body,” says Pierce. That layer helps push heat off the body and into the midlayer. Avoid cotton, which absorbs water. “If moisture builds on your clothes, this will draw heat away from your body, which will lower your core temperature quicker than you want,” says Koester. RELATED: How to Start Running: An Absolute Beginners Guide Pierce recommends layering that T-shirt-weight performance long-sleeve with a lightweight, windproof jacket, which will use your own body temperature to trap air without making you feel wet or clammy. When it’s really cold, he suggests adding a lightweight insulated jacket — something made from fleece or wool will give you lots of extra warmth, and many of today’s running jackets are specifically engineered to withstand the elements, like rain and snow. And remember to keep those extremities, including ankles, fingers, wrists, and your neck, covered. “And it will be very important that you make sure to protect your face, like the area around your eyes, and hands, which are most susceptible to frostbite,” Koester notes. One area that’s often forgotten about? The skin on your wrist, where your jacket doesn’t reach. Make sure to wear gloves that cover that vulnerable spot. “If you’re heading out for a lower-intensity exercise event like a walk, keep in mind that your body temperature will rise, but not the way it would in a higher-intensity workout, like running or biking,” says Koester. Obviously, the same rules should apply when it comes to layering and the types of materials you choose. “But you’ll likely find it helpful to wear an additional layer between the middle layer and top layer for more insulation,” he says. And remember: You want sweat to dry quickly, as wet clothing will chill the body, Koester adds. Opt for quick-drying, moisture-wicking synthetic fabrics, particularly for covering areas of the body that tend to sweat more (like the base layer on your top or hats). “Remove layers as your body starts to heat up, but be sure to replace them when you start to cool down between runs or [when moving at] lower intensities,” he says.
The road is slick with ice or snow. You could slip and get hurt.The temperature or wind chill hit 0 degrees F. Check the weather forecast to make sure you are safe from freezing temperature, rain spells, or expected snowfall, Koester says. And once the temperature drops into the negatives, it’s barely safe to be outside, let alone exercise.
Additional reporting by Leoni Jesner.
