*Secrets* to exercising in winter
As promised in yesterday’s blog, this ‘mini blog’ contains some tips that will help you to enjoy and embrace winter training. In short, it’s all about your clothing, your habits, and your timings! Now you know the WHY about training outside during winter, let’s talk about the HOW:
Dress dry and dress warm – getting wet will leave you chilled and miserable so add a waterproof to your outfit if you know there might be a chance of rain, or the participation levels are high (for example when it’s foggy). And on that note, it’s also a great idea to check the weather!
Layer up then layer down – by wearing multiple layers of clothing, you can trap warm air close to your skin and keep out the chill elements. Remember though, as you heat up, take the layers off otherwise you’ll sweat which could then lead to dehydration. Dehydration occurs when you haven’t drank enough water prior to exercise (read on to find the ‘drinking’ tip!). Sweating in the cold weather when you haven’t removed your layers of clothing can also lead to frostbite – what happens is the sweat gets cold when it leaves your body but has nowhere to go, therefore stays close to your skin and draws the heat out of your body.
The brighter the better – the winter days are dull, so stand out! Making yourself seen, makes yourself safer.
Protect your extremities – your fingers, ears, nose and toes can get cold easily because they are so far away from your heart making it harder to get the warm blood there. So add those extra accessories such as ear warmers, gloves, warm socks.
Drink up – It’s not just the wet of winter that will put a downer on your workout but also the dry of winter. You need to protect your skin from the cold crisp air of the winter day so staying hydrated is all the more important. Make sure you drink enough before and after your workout.
Get something grippy – ‘winter running shoes’ might be a necessary option to stop you sliding about on the wet and icy surfaces. This can be key in reducing injuries especially ankle injuries.
Warm up more than normal – warming up before a session is important to get your blood flowing and decrease the risk of injuries. This fact is even more important in the winter months. You need to get your muscles warm before starting and it might take them a bit longer to heat up in the colder weather, so leave time in your schedule for a longer warmup.
Breath right – sounds strange but your body physically finds it harder to breath in the cold weather. A solution could be wrapping a bandanna or scarf around your mouth (or another thin fabric layer) can help trap water vapor in when you breathe out to keep air moister as you continue to breathe.
I hope you found at least one of these tips useful and helps you get out the door on your next frosty day workout!