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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

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.

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.

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.

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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Tags: apparel review, asthma, cold weather, elements, exercising in the cold, face mask, fitness, fitness gifts, gloves, hats, health, holiday gifts, hydrapak, inhaler, men, mens apparel, polarex, realskinz, reviews, socks, the sock site, under armor, winter, winter apparel

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