Dressing for cold weather workouts

Don’t let cold temps keep you from getting out there to walk, run, hike, even get on the ground for some planks and pushups. Honestly, I hate being cold and I am by no means a winter person, but I really do love our outdoor winter workouts. We basically have Prospect Park to ourselves, and just getting out is a huge win. And you do get warm! Seriously! Here are some tips for staying warm and happy working out on the coldest of days:

Wear layers! Your bottom base layer should ideally be a thin layer of synthetic material that wicks away moisture from your body and keeps you dry (and thus warm) as you sweat. Or if you want to wear a natural fiber, you can wear Merino wool, which will also wick away moisture and keep you warm and dry. Avoid cotton as your bottom layer, as it will absorb your sweat instead of wicking it away. Next, wear an insulation layer of clothing over your base layer to keep you warm. Finally, a breathable nylon outer layer to protect you from the wind.

Don’t overdress: If you wear too much, you’ll have extra weight, extra sweat, or extra layers to tie around your waist. For a non-windy day, or if you’re racing or running hard, dress as if it’s 20 degrees warmer outside than it really is. On a super windy day, add just 10 degrees.
Cover your head! Your mother was right - you can lose about 40% of your body heat through your head. Wearing a hat - or at least covering your ears - will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of your body. If it’s really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.
Protect your hands and feet: Thin gloves are usually enough, although on super cold days, I go for mittens! Avoid cotton socks—since they absorb moisture, they’ll not only keep you colder, but they can also lead to blisters. And make sure they are high enough to cover your ankles on the coldest of days.

These tips above are with running in mind, but you can use the same guidelines for outdoor HIIT or other workouts. Just make sure you have good waterproof gloves or mittens if you’re doing a workout where you put your hands on the ground.

A few other tips to keep in mind:

Take extra time to warm up. You’re at a greater risk for a pulled muscle when running in the cold, so start with a slow jog. You can also do a dynamic warm-up inside to get your muscles warm before you hit the cold air. A hot drink will help, too!
Hydrate! It’s easy to forget about hydration when it’s cold out. But despite the cold weather, you’ll still heat up and lose fluids from sweat. Cold air also has a drying effect, which can increase the risk of dehydration. So drink up before and after your workout.
Don’t be a hero. If it is dangerously cold or icy out, it’s OK to go inside! Do something fun and active indoors, or just enjoy the downtime and rest up for your next outdoor workout.