AMC Outdoors, January/February 2007
Exercise safely in winter weather
Dragging my feet to the gym in full gloom one nippy November night, I spot a jogger down the block. All smiles, this guy sprints across the street in the rain. I can’t help admiring his downpour-be-damned attitude. I’d rather pound the pavement myself.
Better not get any ideas from this renegade runner, however. Clad in flimsy shorts and dripping wet, he’s the poster child for what not to wear during cold-weather exercise. Indeed, extended exposure to chilly conditions can result in real dangers, including frostbite and hypothermia.
But don’t hang those sneakers up yet. Whether running or another sport, outdoor activities don’t have to stop come winter as long as participants protect themselves. For starters, this means dressing appropriately and staying dry.
“Exercising in cold weather isn’t something that shouldn’t be done,” says Barbara Bushman, a fellow with the American College of Sports Medicine (ACSM). “There’s just some precautions that should be taken.” Here’s a tip sheet for surviving the snowy season, one that now has me jogging instead of gyming most days.
PREP TIME Clothing is key to minimizing risk. Bushman, professor of exercise physiology at Missouri State University, suggests a three-layered approach so that items can be taken on and off as conditions change. Start with an inner lining that moves moisture away from the skin. Add a middle layer for insulation; fleece and wool work well. Finally, use an outer lining like Gore-Tex to repel wind and water.
Pick the best materials. “Remember cotton is rotten,” advises William O. Roberts, associate professor of family medicine at the University of Minnesota’s School of Medicine. In contrast, “wool retains heat when wet with sweat, [and] synthetics wick the water away from you.” Roberts also stresses the importance of warming the extremities. “Mittens and hats make a big difference.”
At the same time, don’t go clothing crazy. “By overdressing you’re not protecting yourself,” Bushman says. “You’re just getting wet [with sweat]. Being cold and wet is much worse than being cold and dry.
“Understand the environment you’ll be in,” she continues. Gearwise, sunscreen and eye protection complete the uniform. “There’s still a lot of sun in the winter,” reminds Roberts, past president of ACSM. And that’s not the only concern. Note the temperature and the breeze factor, going out against the wind and coming back with it.
BODY SENSE What happens inside the body is just as important as outside, and certain medical conditions demand extra caution. Asthma, for one, seems to worsen in cold dry air. Extreme shivering, meanwhile, puts stress on the heart, which is a concern for cardiac patients. People with Raynaud’s syndrome and diabetes should take special care to avoid frostbite.
Everyone should prepare for accidents, such as tripping or slipping on ice, by exercising with a buddy or, if solo, sharing plans with another person. In case of immobility, pack emergency food. “If there’s no fuel in the furnace, there’s no heat,” explains Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook (Human Kinetics Publishers).
The right sports diet is essential to a successful workout. Eat 200 to 300 calories one hour before exercising, says Clark, an ACSM fellow. Go for a protein-carbohydrate combo like oatmeal with nuts or peanut-butter toast. Stow snacks, such as dried fruit and energy bars, in pockets. It’s also important to stay hydrated; drink plenty of water and skip the alcohol.
Taken together, proper clothing, planning, and nutrition can make cold-weather exercise safe and satisfying. “It’s a wonderful way to warm up and chase the chills,” Clark adds. “It’s good to get out and move the body and get rid of the winter blues.”
- Megan Lisagor
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