Baby, it’s cold out there! But that’s not stopping us from getting outside and exercising. Sure, you can move your workouts inside and go to the gym, but if you brave the elements you open the door—your own front door—to adventure. Doug Lewis’ selfie, above, was from a morning he decided to follow any path he found near his digs in Utah. “I followed deer, coyote, mouse, and maybe some elk footprints as they took me on an adventure.” Beyond all the regular bonuses of keeping active, there are serious bennies to exercising outside in the chilly months.
- First, being outside vs. indoors in a gym gives you exposure to natural light, something in short supply as daylight gets scarcer. That added exposure will let you look Seasonal Affective Seasonal Affective Disorder in its steely eyes and say, “Neaner, neaner, neaner!”
- Your body has to work harder in the cold. Body working harder = more feel-good endorphins. Slap a super-sized smiley face on that.
- You burn more calories in the cold. Fact!
- Exercising outside gets you away from the germs and into the fresh air. Less sick days and a clearer head—who’s in?
The fact is, you can stay indoors and huddle against the cold all day. Or, you can get out there and embrace it. If you do the latter, you’ll fire up your body’s furnace and feel like a super hero the rest of the day.
How to prep for cold weather exercise? There’s a ton of info out there, but we did the homework for you. Here are the Basics:
Layer up: Dress for cold, but layer so you can strip down once you get up to temperature and re-layer as your pace slows or you take a break. Wear a lightweight wicking layer next to your skin (skip the moisture-sucking cotton), then an insulated layer, then a water/wind-repellant layer. With this combo, you’ll be ready for anything.
Remember the extras:
- Hat: Mom was right–you lose 50 percent of our body heat through your head when its freezing or below.
- Gloves: Keeping your extremities warm allows your body to pump blood to the vital organs, and all the way down to your feet. Warm tootsies are happy tootsies.
- Neck gaiter or balaclava: On really cold days you’ll want to protect the sensitive skin on your face and lips. A thin, stretchy layer is usually enough, but lay it on thick if needed.
Honor the Socks: Winter sports socks are brilliant and indispensable. They’ll keep your feet warm and wick perspiration.
Pockets: It’s nice to be able to stash hat/gloves/gaiter as you warm up, and have them available for when you stop or slow down.
Don’t be too hard core: When temps are below -10 with wind chill factored in (this can happen at well above zero degrees), bake those cookies. On really cold days try to exercise when the sun is high. On windy days seek sheltered routes.
Pick your routes. Avoid icy pots or routes that take you far away from your starting point. Loops are your friend. Streams, puddles and creeks are not your friends—stay well away from them!
Be bold and bright. Low light in winter plus hazardous driving make it harder for drivers to see you. Whenever possible avoid working out in the dark and at dawn/dusk, when visibility is lower. It’s safer to see, and be seen. Wear bright colors (reflective gear rules!) and pull to the side of the road when cars approach.
Know the rules of the road: Walk or run against traffic, bike with traffic, and obey all traffic signs.
Get a grip!: Make sure your shoes have good tread. Some minimalist running shoes have minimal traction. Not helpful. For walking or running on snowy or icy trails, consider studded shoes or grippers that slip over your shoes.
Warm Up: Well, duh, right? Your impulse may be to start exercising hard to warm up, but take the time to warm up indoors by jogging in place, or jumping around, so your body is ready to take on the cold.
Cool down indoors: When it’s really cold and you’ve been sweating, your body will cool down very quickly once you stop exercising. Be ready to get indoors within a few minutes to finish your cool down/strip down/stretch.
Drink Up: You may not see it, but you’re still sweating in there. Remember to keep your body quenched and happy.
And Have Fun!
