8 Tips for Exercising in Cold Weather
Taking your workouts outside this Fall and Winter? Here are 8 tips for exercising in cold weather:
1. Layer up and cover your head and hands. Wear a scarf or running mask to keep water vapor in. Base layer should be moisture wicking synthetic material or wool (not cotton). Second layer for warming, like fleece. Outer layer or shell, like a waterproof windbreaker for wind, rain, and snow. Take off layers as you warm up and replace them during the cool down.
2. Hydration rules still apply.
3. If you’re out for a run, begin facing the wind and end with wind at your back.
4. Extend the warm-up and cool-down to 10-15 minutes each.
5. Colder temps will cause the breathing passages to narrow, making it harder to breathe. Keep this in mind and use RPE in addition to HR training zones.
6. Progress gradually (in intensity and duration) to allow the body time to acclimate.
7. Take off damp clothes right away when finished exercising.
8. Don’t forget sunglasses and sunscreen!
Keep in mind that cold weather will increase blood pressure. If you have hypertension, HR disease, diabetes, or obesity, you might be better opting for indoor exercise.
Alicia Cross is a Certified Personal Trainer, Accountability Coach, and Yoga Teacher with more than 19 years’ experience working with clients just like you. If you have questions, email Alicia@AliciaCrossTraining.com.
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