How to work out in cold weather

How to work out in cold weather

runny nose. Tears in the eyes. Cold air freezes your throat, fills your lungs, and floats out of your mouth as a weary little cloud. Work out outdoors in winter and you'll enjoy those sensations. When most of the others squeeze into the sweltering gym, consider them braving the cold with pride.

Doubt anyone who volunteers to go out - let alone exercise! – In 30 degree weather? If you do cold-weather exercise in the right way and acclimate your body to the low temperature, you'll probably embrace the idea.

Adapt to the environment. The first workout in the winter air seems like a cruel joke - your legs feel trapped in the mud, and the cold air freezes your lungs and throat. But take heart: While it may be hard to believe right now, your body gets used to cold weather. However, in order for your body to adjust, you must continue to be brave enough to exercise outdoors.

When you first start exercising in cold temperatures, hold back your expectations. You probably won't hit your personal record because your body doesn't warm up as naturally as June and hasn't acclimated yet. Add wind or snow and your results are more likely to suffer. "It's about effort and actual speed," Honerkamp said.

Your body may take longer to reach your typical pace, so allow more time for your warm-up. And start by making your workout a little lighter to help your body adjust. "Babies step on it and get your body used to running in the cold, just like it needs to get used to the heat," Honerkamp says. After a few weeks of continuous outdoor exercise, your body may adapt. In a few months, these 35-degree workouts will look like a dream as you strap on your shoes for a 10-degree run.

Find a partner. Now that you know you have to give up some uncomfortable outdoor workouts until your body adjusts, you may want to find someone to hold you accountable for getting out there. “Sometimes the hardest part is tying your shoelaces and getting out the door,” says Honerkamp. "If it's snow or 10 degrees, it's harder than when the weather is nice." Find a running group, coach, or friend who'll count on you to brave the elements with them.

Hydrate. Even though it's not as pronounced as it is in summer, you'll still sweat and push yourself during cold weather workouts, so stay hydrated. The Mayo Clinic recommends drinking water before, after, and during your run, even if you're not thirsty.

Change after running. No matter what you're wearing, change your clothes as soon as you finish your workout. Hornerkamp says you're more likely to get sick if you sit in cold clothes, especially if they get wet from sweat, rain or snow. Even if you don't shower, changing into dry clothes can help.

Know when to bring it in. At one point, layers and adaptations only go so far - when uncomfortable weather becomes unsafe. Check the weather before running. If the wind chill is extreme or the temperature is well below zero, the Mayo Clinic recommends that you skip your workout or bring it indoors. Even if you're not interested in the gym, you can do a lot of exercise anywhere, including indoors. Hornerkamp also advises runners to pay attention to footing, such as ice.

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