A cold, snowy winter is a reality of living in most of Canada, and the colder temperatures often create a more challenging outdoor workout environment.
Exercising outdoors becomes more difficult in the winter, but it’s certainly not impossible to mix up your gym sessions with some outdoor workouts.
Here are 5 tips to keep your outdoor workouts going in the winter:
Dress properly
Dressing too warmly can leave you feeling overheated and exhausted, while underdressing can leave you feeling chilled once your sweat evaporates. The solution lies in layering your clothing and removing it at the right time.
Start with a synthetic, sweat-wicking layer that is tighter to the skin; cotton will retain moisture and leave you feeling cold. Add a layer of fleece or wool for added warmth. These two layers alone should do the trick on a calm, dry winter day, but you’ll want to add a breathable waterproof or wind-resistant outer layer depending on the conditions.
Once you feel your body reaching baseline temperature, remove a layer, and continue your workout; you can always add it again if you begin feeling cold.
While you only lose about 10 percent of your body heat through your head, you will feel the effects of cold more intensely on your face and head. Wear a hat or headband to protect your ears, and upgrade to a scarf or ski mask in colder temperatures.
The best combination for your hands is a thin pair of sweat-wicking liners under a heavier pair of fleece or wool gloves, while a pair of thermal socks can keep your toes intact.
There are some conditions you just can’t dress for. Frostbite can occur on exposed skin in less than 30 minutes at wind chill levels of -28 degrees Celsius. If temperatures dip too low, keep the workouts inside.
Don’t skip warm-ups and cool downs
Jumping straight into an outdoor workout in any temperature can result in injuries; a cold muscle doesn’t stretch as well as a warm one. Before you head outside, do some active warm-ups (like jumping jacks, stairs or lunges) to get the blood flowing and ease your muscles into the activity.
Just because the weather is cold doesn’t mean you can skip the cool down – easing out of a workout is just as important as easing into one. Make time for some light stretching after crushing your goals.
Equip yourself for safety
Running in the winter presents a set of terrain challenges that aren’t present in the warmer months. You may be tempted to face the snow and salt with older shoes that you don’t mind damaging, but having proper traction is essential. Look for shoes with a well-defined tread that will allow you to keep your footing in the slippery conditions.
Because there’s less daylight, exercising in the winter often means exercising in the dark. Wearing reflective gear can help keep you safe by making sure vehicles and other pedestrians see you coming. In the daylight, aim to wear bright colours to differentiate yourself from the greys and whites of the landscape.
Stay hydrated
Although you may not feel like you’re sweating as much in the cold, it’s still crucial to stay hydrated. Drinking water before, during and after your workout will enhance the quality of your workout and decrease your chances of getting injured.
Protect yourself from the sun
It’s a common misconception that you can’t get a sunburn if it's cold out. The truth is, sun protection is just as, if not more important in the winter than in the summer.
UV rays are just as harmful in the winter as the summer, and snow reflects up to 80 percent of those UV rays as well. Not only are you dealing with direct sun exposure from above, but you’re also exposed to the reflected rays, even on a cloudy day.
The cold air prevents you from feeling the warning signs of heat on your skin, making it feel like you’re safe from the sun even when you’re burning.
To protect yourself during daytime workouts, choose a broad-spectrum (protects against both UVA and UVB rays) sunscreen with at least 30 SPF, and apply to your skin around 30 minutes before heading outside. You’ll likely be sweating, so make sure you reapply at least every couple of hours.