Tips for Working Out in the Cold

Shorter days, cooler temps, chilly breezes… autumn is upon us. And soon, winter will be. But that doesn’t mean you have to give up the workout routine you’ve been enjoying all spring and summer. You can either take it inside or get smart about working out in the cold.

Tips for Cold-Weather Workouts

1. Dress in layers. Layering is essential when working out in the cold. Start with a moisture-wicking base layer, add a mid layer, an insulating layer, and if you expect drizzle, don’t forget a waterproof outer layer. Check out our Layering Guide for more information.

2. Warm up indoors first. Jogging in place for five minutes before you head out will loosen up your muscles and get your heart and lungs ready for the cold air.

3. Stay hydrated. Cold air can dry you out and lead to dehydration. Dehydration can then lead to frostbite and frostbite is no fun. Drink water or a sports drink before and after your workout–in the middle if you’re working out for more than twenty minutes.

4. Know your limits (and the weather forecast). If it’s too cold, it’s too cold. Experts say if the mercury drops below zero or negative twenty degrees wind chill, stay inside. Personally, I’m inside at twenty degrees above zero. Some people have a hard time breathing when exercising in the cold–don’t push it if this happens to you. You’ll be more comfortable working out indoors.

5. Gear up. Wear reflective clothing if working out in the morning or evening. Don’t forget your sunglasses or goggles, gloves, hat, shoes with traction soles, and a helmet if you’re skiing or snowboarding.

6. Cover your mouth. If the air is really cold, covering your mouth with a scarf or the neck of your shirt will warm the air before you inhale. This will help you to breathe easier.

7. Make the most of the conditions—try to run in the sun and with your back to the wind. If you have to choose, run into the wind at the beginning of your workout.

Indoor Workouts

If you prefer not to work out in the cold, or need something to do in between powder days, here are a few ideas.

1. Join a gym.
2. Buy DVD workouts and get sweaty in the comfort of your own home.
3. Save up for a treadmill. Walk and run in your living room.
4. Take an exercise class at the community center.
5. Hit the pool. Indoor swimming is a great way to stay in shape over the winter.
6. Use the local mall as your own personal track. Just don’t allow yourself any shopping stops along the way.