Cold Weather Workout Tips

How Cold Is Too Cold to Work Out Outside? Winter Workout Safety Tips

As a dedicated outdoor enthusiast living in a climate with harsh winters, maintaining my fitness routine outdoors can be challenging. However, chilly temperatures shouldn't stop you from enjoying your outdoor workouts. With expert insights and my personal experience, here's your essential guide to safely exercising outdoors in the cold.

When Is It Too Cold?

According to Susan Paul, exercise physiologist, it’s generally safe to exercise outside until temperatures hit about 20°F below zero. However, proper preparation and suitable gear are crucial.

Thermometer - 32 Degrees

Essential Cold Weather Workout Tips

You don't have to give up those outside sweat sessions due to the bone-chilling temperatures. 

Susan Paul, exercise physiologist says it’s generally safe to work out outdoors until the thermometer hits a freezing 20 degrees below zero.

However, you need to be properly outfitted. Also if you are a beginner don't start training for your first 10K during the dead cold of winter.

Follow these practical guidelines to stay safe, comfortable, and injury-free during cold weather workouts:

Layer Up Properly

Wear multiple layers of moisture-wicking (dry-fit) fabrics to keep you dry and warm. I typically add an easily removable outer jacket. This lets me adjust as my body heats up during the workout.

• Base Layer: Moisture-wicking materials

• Insulation Layer: Fleece or thermal fabrics

• Outer Layer: Waterproof and wind-resistant jackets

Cold Weather Layers

Protect Your Extremities

Hands, feet, and head lose heat quickly, making proper gear essential.

• Hands: Choose gloves appropriate for the weather:

  • Mild cold: Lightweight, touchscreen-compatible gloves

  • Extreme cold: Thicker insulated gloves or mittens

• Feet: Layering socks can be tricky due to limited shoe space:

  • First layer: Thin, dry-fit hiking socks

  • Second layer: Specialized running socks designed for cold conditions

• Head and Face: Use a snug-fitting hat, headband, and a face mask or scarf to warm and humidify air entering your lungs.

Cold Weather Workout Gear

Pace Yourself

Frigid temperatures are not the ideal conditions for speed training or attempting personal bests. Opt for moderate intensity and longer durations to prevent injury and maintain fitness.

Warm Up Thoroughly

Cold muscles are more susceptible to injury. Allow extra warm-up and Stretch time to prepare your body adequately for activity.

Avoid Post-Workout Chill

Quickly change out of sweaty clothes after your workout and consume a warm beverage to stabilize your body temperature.

Hydration and Nutrition

Even in cold temperatures, proper hydration and nutrition remain critical. Drink water regularly and ensure you consume sufficient calories to fuel your body during outdoor activities.

Visibility and Safety

During shorter winter days, always wear reflective clothing or use safety lights to ensure you are visible to others, especially when exercising during low-light conditions.

Recognizing Hypothermia and Frostbite

Be aware of the signs of hypothermia (shivering, confusion, fatigue) and frostbite (numbness, pale or waxy skin). If you notice any symptoms, seek warmth immediately and consider medical attention.

Appropriate Footwear

Ensure your shoes provide sufficient grip and insulation for icy and snowy conditions. Consider specialized winter running shoes or traction devices for added safety.

Post-Workout Stretching

Perform gentle stretching indoors after your workout to reduce muscle stiffness and aid in recovery, enhancing overall comfort and flexibility.

Frequently Asked Questions (FAQs)

Q: Is exercising outdoors safe in freezing temperatures?
A: Yes, with appropriate clothing and precautions, outdoor workouts are safe even in below-freezing temperatures.

Q: What materials should I look for in winter workout clothing?
A: Opt for moisture-wicking synthetic fabrics, fleece insulation, and wind-resistant outer layers.

Q: Why do my lungs hurt when running in cold weather?
A: Cold, dry air can irritate lungs. Wearing a face covering helps warm and humidify the air before breathing it in.

Q: How long should I warm up before exercising in the cold?
A: Spend at least 10-15 minutes warming up, gradually increasing your intensity to prepare your body effectively.

Expert Recommendations

As someone who regularly faces cold-weather conditions, I recommend maintaining consistency in your outdoor routine with appropriate adjustments. Prioritize layering, protect your extremities, warm up thoroughly, and don’t push for high performance in freezing conditions.

Cold weather doesn’t have to halt your fitness journey. Equipped with the right knowledge and gear, outdoor workouts can remain enjoyable, safe, and effective all winter long.

Bucket List: My First 10K Accomplished

A Triumph and a Disappointment

I did it (said with mixed emotions)! 

I accomplished my goal of running my very first 10K race. Not only did I finish the race, but I managed to shave 3 minutes off my previous time. It was a moment of triumph, but it came with a bitter aftertaste. My body had its own plans for the day.

Running a 10K was on my bucket list, finishing it was bittersweet. 

My First 10K

A Battle with My Body: The Pre-Race Struggle

A few days before the race, I experienced what I thought was a simple leg cramp. Little did I know that it would evolve into something much more challenging. I spent the day before the race diligently tending to my leg, with a heating pad and stretching, hoping it was just a minor issue.

A Nervous Morning

The morning of the race I was filled with anxiety. I couldn't shake the fear that my leg would betray me once again, and unfortunately, it did just that. For the first 3 miles, my feet and toes remained numb, possibly due to the chilly weather. However, the ordeal was far from over; throughout the race, my right leg, hip, and glutes were in excruciating pain.

Running a 10K with Sciatic Nerve Pain 

Perseverance Amidst Pain

I wasn't going to let my body hold me back from achieving my goal. After all, I often tell my kids to persevere and push through life's challenges, so I followed my own advice. The pain was there, but so was my determination.

The Lingering Pain

My leg continued to ache even after the race. An internet diagnosis suggests sciatic nerve pain, but the root cause remains uncertain. My best guess is that I pushed my aging body beyond its limits with exercises it couldn't handle. Note: I was correct in the diagnosis. Stretching the right way took the pain away.

My 10K Work Out Prep - running

Questioning My Workout Routine

My regular regimen included weightlifting at the gym and three days of running each week. In addition to that, I incorporated at-home workouts I found online. I suspect that these home exercises might have done more harm than good to my body. After nerve testing and a MRI I found out two things going on. I had pinched my sciatica nerve as well as I have two bulging discs in my neck. After learning how to properly stretch my muscles the pain has gone away. 

My Work Out Prep - Lifting Weights

The Realization of Aging

Getting older is a reality that none of us can escape. The lesson I've learned is that my body is not the same as it was 20 years ago, and I need to adapt accordingly.

Jeep Momma running her first 10K

My 10K Checklist

Be able to run 6.2 miles My running partner and I did this a week before the race. 

Strength training  I lifted weights at the gym and at home three days a week for over six months. My muscles got stronger and increased a little bit every week. 

Proper running shoes I made sure I used shoes that were broken in.

Headgear  I wore a headband from Under Armor. A  dry-fit that kept my head dry and warm. It was in the low 30s on the day of the race.

Check out my Cold Weather Work Out tips.

Gloves  l wore two pairs. A pair of Nike dry-fit running gloves. The second pair allowed me to use my iPhone while I run so I could monitor my pace. 

iPhone with Map My Run App This allowed me to monitor my pace. 

Layers of clothes November gets quite chilly here but once you get running your body temperature ramps up.

Hydrate It's good to start days before the race to make sure your body is all ready to go.