Cold temperatures and reduced exposure to sunshine can sometimes lead to Seasonal Affective Disorder (SAD) during the winter months. However, spending time outside exercising can help alleviate the symptoms of the winter blues. Even spending just 10 – 15 minutes outside in the sunshine to exercise can have compounding effects. Not only are you getting your daily dose of Vitamin D, but you also have the benefits of boosting endorphins in your body that will leave you with a stronger sense of happiness and lightness throughout the day.
While exercising in the cold may come with risks, there are also many things we can do before and after workouts to lower our risk of injury.
Follow our cold-weather exercise tips to run safely and comfortably through wintry weather.
- Pay attention to temperature and wind chill: If the temperature drops below 0˚F or the wind chill is below -20F, you should hit the treadmill instead.
- Protect your hands and feet: The body loses heat from any exposed skin; the head, hands, and feet often feel colder because they’re commonly left uncovered and have many blood vessels, so wearing protective clothing helps reduce heat loss and maintains warmth.
- Dress in layers: It is important to start with a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. Stay away from cotton as a base layer, as it holds moisture and will keep you wet. If it is very cold out, you will need a middle layer, such as polar fleece, for added insulation.
- Avoid overdressing: You should feel a slight chill off your body during the first 5 minutes of winter running; after that, you should warm up.
- Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with hydrating lip balm to prevent chapping.
- Take it easy when it is frigid: The colder the temperature becomes, the greater your risk for a pulled muscle when running in the cold, so warm up slowly. Try our Pre-Run Dynamic Stretching Routine!
- Be prepared: Know the signs of hypothermia, inform others of your outdoor whereabouts, and carry a fully charged cellphone
- Do not stay in wet clothes: If you get wet from rain, snow, or even from sweat in chilly temperatures, you are at risk of hypothermia. It is important that you change out of damp clothing immediately and get to a warm shelter as quickly as possible.
- Stay Hydrated: Despite the cold weather, you will still heat up and lose fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after you run.
- Be extra careful in snow and ice: Check sidewalks before using them. Wear non-skid, rubber-soled, low-heeled shoes to help prevent slipping.
Stay Heart Healthy
Cold weather can make the heart work harder to distribute blood throughout the body. But a regular exerciser with cardiovascular endurance can make their heart muscle even stronger with these cold-weather sessions, better preparing the body for more strenuous workouts in the future, not to mention other daily life stress. If you have heart disease or high blood pressure, follow your doctor’s advice about exercising during this season.
With the right precautions, winter running can boost energy, improve fitness, and help you stay ready for spring. Feeling tight, sore, or dealing with a winter running injury? Physical therapy can help you stay strong and injury-free throughout the entire season.
Looking for help with a nagging injury? Find a physical therapist near you.
For more cold-weather exercise tips to keep you safe this winter check out the articles below!
