Winter Survival Guide: Dressing for Exercise in the Cold at He's Fit

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Winter Survival Guide: Dressing for Exercise in the Cold

Posted November 24, 2007 at 11:35 AM by Megan Hueter

Section: In The News, His Fitness, Alt. Therapies, His Gear & Apparel, Apparel, Reviews, Special Features, He's Fit Reviews

Realskinz gloves The temperature is finally dropping, Daylight Saving Time has ended, and Christmas decorations are filling the local drug and retail stores. Short of joining a gym and running on the treadmill like a gerbil trapped in a cage, what is an avid exerciser to do? If you like to snowshoe, cross-country ski, or just keep running in the cold weather, you should follow these steps to ensure safe outside exercise as the temperature plunges.

1. Extend your warm-up. If the temperature is a balmy 78 degrees, then your usual 5 minute jog is sufficient to start your run; but, if it is 30 degrees in the morning when you want to hit the pavement, you need to do a bit more to allow your muscles and lungs to warm up a bit. If you are going to be doing an outdoor sport, do a proper dynamic warm-up to warm-up all your muscles, improve your mobility, and get your muscles firing properly.

coldburst 2. Dress in layers. When your body is cold and the air is cold, you need more coverage, but as you warm up and start to sweat, you might want to strip some layers off. Carry a small backpack or fanny pack to stash discarded gear.

3. Choose breathable fabrics that are designed to wick away sweat. A sweaty cotton tee shirt gets cold very quickly. To avoid a cold weather tragedy [like hyperthermia], make sure those layers are made of fabrics which will keep you warm - even if they should get wet. There are many synthetic fabrics on the market designed just for this [such as the Men’s Cloudburst Full Zip jacket from Under Armor, available for $159.99]. If you don’t have the means to purchase apparel like this – believe it or not - wool is a great “old” standby, and is perfect for outer layers.

coldgear beanie 4. Wear a hat. Yup, your mother was right about this one too. Most of your body’s heat is lost through your head. So get a hat, in a breathable, wicking fabric. Under Armor makes a Cold Gear Beanie for $21.99] If you get too warm, you can always strip off the hat.

5. If you have asthma, consider a face-mask or neck warmer to pre-heat your air. Cold air is very harsh on the lungs – especially for someone with asthma, and keeping that air warm is always a great way to prevent an unwanted situation. I recently came across a face mask that not only keeps your face warm, it warms your entire body. Called Psolar.EX ($35), it consists of a fairly typical Polartec face mask combined with what the Psolar people call a “thermal conversion module.” Also, if you have asthma, always carry your rescue inhaler.

face mask 6. Keep your hands and feet warm. As your body enters a cold environment, the warm blood rushes to your core to protect your vital organs. This can leave your hands and feet quite cold. You should protect your hands and feet from the elements by making sure they are covered. A great option for the more serious outdoor athletes would be SealSkinz Gloves (listed at $30.95) and SealSkinz ChillBlocker Socks (listed at $47.95). Another great site for socks and gloves is The Sock Site, which specializes in thermal wear, for a not-as-expensive price.

6. Drink extra fluids. Many different companies now make wearable hydration packs [like Superfly from Hydrapak, available for $40] for which are like small backpacks containing a fluid reservoir. This allows you to keep your hands free (to hold ski poles, if that’s what you do) and you can stay hydrated while exercising. They also give you a place to stash those extra clothes when you get warm.

7. Keep safety in mind. Watch the wind chill as it can not only have an impact on the way you need to dress, but also it increases the risk for hypothermia and frost bite. If it is too cold, head for the treadmill or stationary bike instead. Make sure your footwear is appropriate too. If you are running and the road is icy or wet, do your sneakers have the appropriate tread? If you’re looking for a quality pair of running shoes, check out Brooks Sports, Inc. The Brooks website has a special “Shoe Advisor” feature to help you pick the shoes you need.

So winter doesn’t mean you have to pack it in for the duration, it just means you have to think a little bit more to prepare, and to keep safe. Above all, use your common sense.

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15 Responses to “Winter Survival Guide: Dressing for Exercise in the Cold” (Leave a reply)

grand canyon tours said:

Daylight is widely accepted to have a positive psychological effect on the human being, and consequently more cases of mental health problems are registered during the winter months than during the summer months due to the shortened periods of daylight.
March 17, 2008 at 06:00 AM
incaltaminte from around said:

During exercise in the cold, people usually produce enough heat to maintain normal body temperature. As they get fatigued, however, they slow down and their bodies produce less heat. Also, people often overdress for exercise in the cold. This makes the body sweat. The sweat dampens the clothing next to the skin making it a good conductor of heat.
April 17, 2008 at 12:15 PM
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paruresis said:

Good information, i can need that on my next alps trip.
May 8, 2008 at 03:18 PM
link building from around said:

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June 27, 2008 at 04:17 AM
link building from USA said:

I prefer not to work out in this type of whether, but I do fish in it once in a while!
September 5, 2008 at 06:26 PM
HealthyFashion from Detroit said:

I’m one of those “outdoorers”, even in extremely cold weather. Wearing a hat and keeping hands and feet is clever, but why did you mention the scarf? Actually I don’t like to dress in layers, but a scarf will make me feel much better. In one word, I almost think accessories are far more important than clothes in winter. :)
September 23, 2008 at 09:02 PM
scottsdale dentist from around said:

By wearing clothing with appropriate insulation and wind protection, and by generating heat thorough physical activity, people can continue to exercise throughout the coldest months of the year.
October 25, 2008 at 06:59 AM
water damage restoration from never land said:

With times like they are, there may be thousands, if not millions that need to read this post in the near future.
November 14, 2008 at 03:14 AM
Volkswagen transporter from UK said:

I didn’t know they had such a thing as the face and neck warmer shown above, I suffer from asthma so don’t go out running if its either too cold or windy has the same effect. At least the the partial mask don’t make you look like you have just robbed a bank, so that’s something.
November 14, 2008 at 11:16 AM
Winter clothing from banglore said:

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March 20, 2009 at 05:42 AM