Winter Workouts: Are YOU Prepared?

Before heading out for an early morning run or a day on the slopes, check your local forecasts. Knowing whether it is supposed to rain or snow, how cold it’s going to be, or if it will be windy will go a long way in determining appropriate clothing for your activity. Pay close attention to wind chill forecasts as the wind can penetrate your clothing – removing the insulating of layer of warmth around you.

2. Dress in layers

A common mistake made when dressing for cold weather activities is to dress too warmly. The solution to managing your bodies temperature while exercising or being active in the winter is to dress in layers. General recommendations are to start with a thin base layer that is made of synthetic material (no cotton) that will wick moisture away from your skin and keep you warm and dry. The next layer called the “mid layer” is an insulating layer such as fleece, wool, or down. The “mid layer’s” job is to help you retain your body heat. The final layer is a called an “outer layer.” The “outer layer” should be waterproof, windproof and breathable. If you are doing stop and go activities be sure to put a layer on when you stop to prevent yourself from losing too much heat while you are still. It’s much easier to maintain your body temperature than it is to get warm again.

3. Protect your head, hands, and feet

The colder the weather the more your body will be pulling blood flow to your bodies core. This leaves your head, feet and hands more vulnerable to frostbite. Hats, headbands, gloves and thermal socks should be part of your winter wardrobe and will need to be adjusted depending on the weather conditions. Chemical heat packs for your hands and feet can also be helpful in keeping your feet and hands warm.

4. Warm-up sufficiently

Warm your muscles up inside prior to heading out for your activity. Jumping out of bed and throwing on your clothes for a winter morning run can result in pulled muscles or injuries. Consider a 10 minute warm-up indoors prior to heading out. Get the blood flowing and loosen up your joints to improve your performance and prevent “cold, tight” muscle type injuries.

5. Drink plenty of water

It is easier to become dehydrated in the winter months from sweating, breathing, altitude, and the drying power of winter winds. We typically don’t recognize thirst in the winter as quickly as we do the in summer so it is even more important to drink even if you are not thirsty.

6. Don’t forget the sunscreen and sunglasses

Similar to not feel in as thirsty in the winter as we do in the summer another thing we often forget is sunscreen. It is just as easy to get sunburned in the winter as is tis in the summer and even easier to get sunburned if you are in the snow or at high altitudes. Lips are easily forgotten and burned so be sure your lip balm has sunscreen in it. And don’t forget to wear your shades or goggles to protect your eyes from snow or ice glare.

7. Know signs of hypothermia and frostbite

Symptoms of hypothermia (low body temperature) include shivering, slurred speech, loss of coordination and fatigue. If you ever experience these symptoms, get out of the cold immediately and seek emergency care. Early signs of frostbite include numbness, loss of feeling or a stinging sensation. A white patch on exposed skin is another sign of early frostbite and necessitates that you get out of the cold immediately and slowly warm the affected area. Don’t rub the area as the pressure and friction can be damaging to the skin.

With these tips in mind, get out and enjoy your winter workouts!