Those in colder climates don't have to hibernate in the gym all winter to break a sweat. Instead, with the right gear and know-how, you can take your workouts outdoors for the ultimate mind-clearing energy boost. Here are some tips for braving – and actually enjoying – outdoor exercise in the snowy season.
Take Cover: When the wind is howling or the snowflakes are flying, use the protection of tree-lined trails or tall buildings, as opposed to running in open areas.
Map Your Route: Because safe footing is key, head to areas with less ice, such as regularly plowed roads and try smaller loops that you can repeat as many times as you like.
Start Small: If you run 4 miles in the summer, start with 2 miles in cold weather and work your way up. The cold can dry out and occasionally irritate the airway, so this can help your lungs and overall body acclimate.
Keep Sipping: Don't forget to drink water, even if you're not sweating as much as you do in warmer weather. Many people don't feel as thirsty as they do in the heat, making it easy for them to become dehydrated and exhausted. For longer runs, wear a Camelbak with an insulated hose or carry a water bottle under your clothing to keep it from freezing.
Watch the Clock: On really cold days, hold off on workouts until the middle of the day if possible. Noon is when the sun is most intense, and the UV rays can heat up clothing more effectively.
Dress for Success:
With today's high-tech winter exercise gear, you don't have to be bundled up like the Michelin Man to stay warm. Layers and the right materials can keep you comfortable and cozy.
Stay away from cotton, which absorbs sweat and stays wet against the skin, making you colder. Instead, stick with form fitting microfiber wicking materials, such as a spandex-polyester blend and polypropylene. These fabrics draw the moisture away from the skin to the outer layer where it dries quickly. It also holds in heat to regulate your body temperature.
People tend to overdress for winter exercise, leading to excessive sweating and less mobility. Shedding or adding thin layers – even if you keep one tied around your waist – is recommended to regulate body temperatures. Thin fitted gloves and hats made from wicking fabric can hold in heat, or use wind-blocking mittens on the colder days.
For the feet, use sturdy trail running shoes, and when it's really icy or snowy, use YakTrax or something similar, with metal spikes that strap to running shoes and grip the surface.
For any questions, call or contact Wilson, Timmons & Wallerstein, Inc. today.