How to Workout in Winter Weather

A great way to beat the winter blues is to get a good workout. And, just because it's cold outside doesn't mean you can only workout indoors. By using common sense, you can maintain an outdoor running workout even when it's freezing. Here are a few suggestions for a good winter running workout...

First, Check with Your Doctor

Before you begin a winter running routine, it's best to check with your doctor to make sure you don't have any medical conditions that could set off problems such asthma or chest pains due to cold weather.

Don't Overdress

Contrary to what you may believe, the key to working out in the winter is to wear as little as you can. When my husband continued to wear his shorts when it was 45 degrees, some of Connecticut neighbors may have been tempted to call the men in their little white coats. However, he was going by what's known as the "20-degree" rule. Simply put, he was dressing 20 degrees warmer than the actual temperature. Granted, you'll probably feel cold when you first dart out the door, but it won't be long before you'll warm up.

Dress in Layers

Start by dressing with thin layers of material (such as polypropylene). This will absorb your body's perspiration. After a thin layer of clothing, put on fleece for insulation, topped with an outer layer that's both breathable and waterproof.

Also, dress in layers you can easily peel off. As you continue to run, your body soon heats up. Therefore, you'll want to dress in layers that you can easily take off as your body becomes heated. For example, select a lightweight jacket you can easily wrap around your waist or around your neck as you run.

Use Sunscreen

Because snow reflects the rays of the sun, you can even get sunburned in the dead of winter, so be sure to use sunscreen if you're running with surrounding snow banks.

Warm Up Inside

Before dashing outside in the cold, take 5-10 minutes to do some low aerobic exercise such as jumping jacks or jogging in place, helping your body warm up for your outdoor run.

Head toward the Wind

If you begin running into the wind, you'll end it, perspiring, with your back to the wind, rather than your sweaty face exposed. By doing this, you'll avoid the possibilty of frostbite.

Fill Up with Water

Just as in warm months, you don't want to get dehydrated so be sure to drink plenty of water before you begin your workout. And, it's also a good idea to take along a water bottle for the run.

Know When to Stop

Be aware when it's time to quit. If you press yourself to continue, ignoring your body's warning signs, you may endanger your health. In other words, use common sense.

And, if you still can't fathom running in the cold, there's always the gym or your home treadmill. Just make sure that you don't let winter stop you from your workout routine. Whether you choose to workout outdoors or remain inside, just do it.