Be Prepared for Exercising in any Weather

by Jackie on March 30, 2016

The temperature seems like it is warming up but occasionally cools down like this last week here in Utah, but don’t let that stop you from getting your outdoor workout in.  Young family runningDon’t dread the cold or let it hinder your workouts, just be prepared. The key to comfortable cold weather workouts is to be ready!


Don’t overdress

One of the biggest mistakes people make when dressing for cold weather workouts is overdressing. If you wear clothes that are too heavy or warm, you start to sweat, and sweat-soaked will cause you to lose more body heat. Opt for wicking layers instead.

Layer up

Dress in layers and choose fabrics that keep perspiration away from your body to retain body heat. Your inner layer, the layer of clothing next to your skin, should be lightweight, snug-fitting and able to wick perspiration. Look for tanks or undershirts made of synthetics or acrylics designed for this purpose. Your middle layer, your insulation layer, should resist moisture and provide warmth. Choose a slightly thicker fabric that fits loosely over your inner layer to trap the air warmed by exercise-generated heat. Micro-fleece and thermal tops work well. Your outer layer, or protective shell, is to shield you from the harsh outdoor elements. Go for some type of waterproof and/or wind jacket.

Protect feet and fingers from the elements

Choose socks made of wicking fabric to keep your feet warm and dry. There are a variety of wool and nylon socks that trap warmth and wick away sweat. Cotton socks will hold sweat, cause blisters, and might give you frozen feet. For your hands, use mittens as opposed to gloves because they keep your hands warmer.

Listen to Your Body

What happens when you you’re forced to stay out in the cold longer than you expected? What if the temperature is lower than you thought? Although preparation is crucial to training in the cold, listening to your body is even more important. Since sweating lowers the core body temperature, long workouts in the cold can put athletes at risk for hypothermia if they ignore warning signs.

Get Warm

If you notice any signs of hypothermia, seek indoor shelter immediately and medical attention as soon as possible. Drink something warm, not hot. Remove all wet clothing to prevent your body from cooling any further. Focus on heating up the center of your body with an electric blanket or layers of dry, loose clothing.



Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.

Latest posts by Jackie (see all)

Shares 0

Leave a Comment

Previous post:

Next post: