Cold Weather Exercise Tips

Last time, we talked about keeping your resolutions.  If one of yours was running a race before the spring thaw, we need to talk about training in the weather!

Why should you train outside?  First, you need to get used to the conditions of road running.  If you’er always on the treadmill, you’ll get shaken by new things on race day.  The proximity of cars, the barking of dogs, loose gravel, all can trip you up on your first few road runs.  And let’s not forget the hills!

Sure, you can simulate incline on a treadmill, but you cannot run downhill on one!  You’ve got to train your feet to land properly so you don’t shred your knees on the way down.

The other thing you’re not likely to experience on a treadmill is how your lungs like to seize up on a cold day at the beginning of a run.   They burn like crazy and if you’re not used to it, you might just quit before you get started.

What You Need

1.  Hat.  A hat is not optional.  Wool is best in my opinion because it’s breathable but still warm.  If wool makes you itchy or you’re allergic, fleece is probably the next best option.

They’re both lightweight, compact, and can be tucked into other clothes if you start to overheat.

2. Gloves or mittens.  They say that you can lose 30% of your body heat through your extremities, and I think we all know how miserable it is to not be able to feel your hands for the cold.

Opt for moisture-wicking gloves if it’s cold.  On days below 20 degrees Fahrenheit, mittens are a better option.   They keep your fingers close together so the body heat flows freely between them.

3.  Wicking socks.  Cotton is not your best options for cold weather running because the moisture sits on your skin and can cause blisters.  No good.  Instead, wool is really your best option.  If you ‘re allergic to wool, CoolMax is probably the next best thing.

4.  Wicking base layer top and bottom.  Are you seeing a trend here?  Winter=wicking.  What you’ll wear on top depends on the temperature, but you need to have a wicking layer so that the sweat is drawn away from your skin.  If it stays on and cools the body, well, that’s when you start talking hypothermia and frostbite.

Good Ideas, But Optional

1. Lip balm or petroleum jelly.  It’s a great idea to protect not just your lips, but also nose and cheeks.  Windburn hurts!

2.  Body Glide.  Not just good for hot weather, it’s great around the edges of the sports bra and the bottoms of the feet to prevent chafing and blisters.  I prefer the stick form since it seems to go on the most easily.

For men, swipe a little on your nipples to prevent chafing, too.  Trust me on this.

3.  Neck Gaiter.  If you’ve seen those headband-like things skiiers wear around their necks, that’s a neck gaiter.  These are great because you can pull them up over your ears or wear it to keep your neck warm, and sometimes pull it over your mouth.

Remember the lung-seizing I mentioned earlier?  If you pull the gaiter over your mouth to warm the air a bit, you’ll probably breathe easier on your run until you get warmed up.

Super Cold Weather Only

1.  Balaclava.  Yes, you’ll look like a ninja.  Or a bank robber.   Keeping your face warm is a really important option when it’s ten degrees or less.

Around here you’ll see them around 30 degrees F, but you’ll have to pardon us.  It’s the thin blood, after all.

Those fancy color options will keep you from looking too scary, if that’s your bent.  I’m partial to the purple one myself.  Bonus: no frozen snot on your next run.

2.  Middle upper layer.  You don’t need an insulating layer most of the time, but when it’s below freezing and the wind chill or temp makes it into the teens, you’ll want it.  Wicking fleece is your best option here, as it keeps you warm but still pulls moisture away from the skin.  Polartec and microfleece are great options here.  Bundle up!

3.  Second bottom layer.  When you need a middle upper layer, you’ll probably want a second bottom layer.  Even when it’s twenty degrees, I tend to think it’s fine to just wear running tights.  However, when it’s cold enough to use the “really cold weather” gear, add a pair of windproof pants on top of your tights.

When You Should Stay Inside

Unless you’re a serious, experienced cold weather runner, ten degrees is probably the cut off.  Yes, there are hardcore runners who will take to the streets (or trails) at any temperature.

When your body is used to it, that’s fine.  If you’re just starting out, you should be much more cautious.  Why? Injuries, of course.

Other cautions: watch out for black ice.  Shudder.  Be sure your warm up is longer, ten to fifteen minutes ideally, so your body has a chance to adapt to the temperature.  Be careful of sunset, as it will get colder fast and you might get lost.

Is it worth it?  I think so.  Cold weather running is really peaceful, and it can be beautiful.  Follow my tips and be careful out there, and I bet you’ll get a great workout!

Posted by heather on Feb 8th, 2010 and filed under Bodybuilding, Workout. You can follow any responses to this entry through the RSS 2.0. You can leave a response by filling following comment form or trackback to this entry from your site

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