How to Dress for Exercising in Cold Weather

Temperatures are dropping and snow is in the air. Should you hang up your outdoor running shoes for the winter?

Like they say, “There’s no such thing as bad weather, only bad clothes.” With a little planning, you can enjoy outdoor sports, running, or hiking all year long even if you live where winters are cold and snowy.

It’s All About The Layers

Dressing in layers can help regulate body temperature and reduce heat loss in cold weather. 

Base layer- This layer should wick moisture away from the body and transfer it to outer layers. Good base layers include wool, synthetic wool, polypropylene, and polyester. Avoid cotton as a base layer since it tends to trap moisture. 

Middle layer- Fleece or wool make a good middle layer because they insulate to help retain body heat.

Outer layer - If it’s windy or raining, your outer layer should be water- and wind-proof while also providing ventilation. 

Do I Really Need All Those Layers?

The number of layers you wear depends on personal preference, your activity level, and the outside temperature. 

If you have a higher percentage of body fat or muscle mass, you may be comfortable and safe with fewer layers while you exercise in cold weather. 

Plan to add or remove layers as your workout intensifies or slows down. 

Wear a hat to help retain body heat. 

Check the Weather Before Heading Out

Wet and windy conditions can increase the chance of frostbite. Mittens do a better job of protecting your fingers from frostbite than gloves.  

Is there a buildup of ice or snow on the road or trails? Use extreme care in slippery conditions, or attach microspikes to your running or hiking shoes to avoid sprains or falls.

Eat and Stay Hydrated 

Calories and fluids fuel your body and help to regulate your body temperature. Plan your workout to eat and drink something an hour or two in advance.

Try an Outdoor Winter Workout 

You might find that cold-weather workouts are more invigorating than running on a treadmill at the gym. Give it a try this winter!

-Dr. Lisa

Resources:

Fudge J. Exercise in the cold: preventing and managing hypothermia and frostbite injury. Sports Health. 2016; 8(2): 133-139.

Cappaert TA, et al. National Athletic Trainers’ Association position statement: environmental cold injuries. J Ath Train. 2008; 43(6): 640-658.