Top 5 Cool Weather Fitness Tips

Summer in Oklahoma is coming to an end, and that means that you’ve likely noticed the weather starting to cool off a bit. With that colder weather comes a new set of concerns about exercising in the outdoors and doing it safely. Read on for our top five tips for working out like a champ when it’s cold outside.

Protect Yourself from the Elements

In the winter, you are more likely to experience rain or snow while exercising outside. In wet conditions, it is important for you to stay dry to reduce your risk of hypothermia. That means it’s time to break out those rain ponchos in the back of your closet. Be sure to wear a waterproof – or at the very least water-resistant – jacket to keep moisture off of your clothing. Unleash your inner snow bunny and bundle up your head and hands as well, since these are the areas where most of your body heat escapes.

Layers, Layers, Layers

As the temperature drops, it is crucial to keep your core temperature up while working out. The best way to do this is to dress in layers. If you find that you are getting too warm once you have gotten going with your workout, you can always remove the outer layer. For your first internal layer, choose a moisture-wicking fabric rather than cotton. Cotton absorbs your sweat and keeps it close to your body (gross!), which can make it difficult to stay warm when working out. In cold weather, it can even lead to hypothermia. For your next layer, choose something cozy and insulating, like your favorite fleece or wool sweater to keep you warm. If the weather is wet, wear a water-repellent jacket on top, as discussed in the first tip.

Get Warmed Up

In cold weather, it becomes more important than ever to get your muscles adequately warmed up to prevent injury. Do jumping jacks, jog in place or rock out to your favorite song indoors before heading out. This will help to get the blood flowing to your extremities and start to get your heart rate up. Take it easy when you first get outside to allow your body to properly adjust to the colder temperature. Once you are fully warmed up, it is safe to power through your workout at your regular level of intensity.

Plan a Safe Route

Before leaving your house, make sure that you know where you are going. Choose areas that are well lit, which will make it easier to spot any areas that are icy. When the weather is especially cold, run a short loop around your house rather than a longer out-and-back route. This way, if you notice you are experiencing warning signs of hypothermia or you slip on ice and injure yourself, you are closer to home where you can get warm and safe relatively quickly. Simply run the loop as many times as needed to meet your goal distance. Always let a friend of family member know where you are going and when you’ll be back for extra security.

Stay Hydrated

Just because the weather is cooler doesn’t mean that you can forget about hydration. Be sure to drink water before, during and after your workout, even if you do not feel particularly thirsty. The cold weather can lower your ability to detect signs of thirst, so it is best to keep yourself hydrated. Drink up! Your body still sweats just as much in cold weather, but it isn’t as noticeable when it is absorbed into your layers. To make sure you are drinking enough, weigh yourself before and after your workout. Drink 16 ounces of water for every pound lost.