Cold Weather Training
Why and How to Prepare.
There are many reasons to continue to train outside throughout the year. However, during winter months it is important to be prepared for the weather, dress accordingly, and know what to look for to stay healthy and safe. We’ll be focusing on this topic all month, so if there are certain questions you have, or ideas you’d like to share, drop us a comment to let us know!
Why?
Training outdoor in cold weather is particularly good for improving your cardiovascular health. In colder temperatures, your heart has to work a bit harder to keep your blood pumping. So your workout may feel a bit harder & that is ok. Embrace the cardio challenge.
When exercising in cold weather, your body is already having to work harder to maintain its core temperature. So its baseline caloric burn is already higher than it would be in mild temps. This means that you will burn more calories during your workout, comparatively.
Many people deal with some amount of winter blues. While endorphins released during exercise are important all year round, it can do a lot to ward off the lower energy and mood that comes with shorter daylight and colder weather.
Getting outside boosts your immune system and breathing in the fresh air has it’s benefits all year long. Phytoncides, airborne chemicals given off by plants, can increase our white blood cell count, which is important in fighting off disease. It is important to be cautious though, and only workout outside if you are feeling well. You don't want to exacerbate a cold.
Getting outside has been proven to boost people's moods. Many American's are Vit. D deficit, and besides being important for bone health, there is a link between Vit. D and ability to regulate mood and diminish depressive feelings. Remember, if out in the sun, you should still wear sunscreen on exposed skin.
How to prepare.
Preparation is key in getting ready for outdoor training. In order to train at optimal levels during the winter it is vital to have the right gear. If you take care of your gear your gear will take care of you. Not only should you prepare for the weather, but you should do whatever you can to make the “getting ready” step quick and streamlined. The more time it takes to get ready, the more opportunity there is to talk yourself out of it. Organizing your gear now, can have a huge impact on your workouts later.
TIPS:
Use an organizer to organize your cold weather gear according to temperature. Have a bin for things to wear when it’s below 40° a bin, between 40° and 60°, and above 60°.
Wear layers so that as your body temperature increases, you can peel off a layer and if it gets cold you can add that layer back.
Think dry. Then warm. It is important to have gear that is moisture wicking or at least fabric that doesn’t hold moisture (such as cotton). Especially for the first layer or two, any moisture that is held in the clothing against your skin will continue to draw out body heat.
A good breathable thermal base layer is important for those days when it’s around freezing.
Vests are a great layer. They keep your core warm by blocking the wind, but also allow more range of motion through your shoulders and arms then a full jacket or coat. It is easier to feel more athletic in a vest and it won’t be that much colder than a jacket.
Cover your head. Most of your heat will escape through your head so a good lightweight beanie or headband will will keep you warm.
Consider covering your mouth and nose. Cold air makes breathing a bit more difficult because our airways tend to narrow. By covering our mouth it can keep some moisture in, so that breathing can be a bit easier. *Note: no where else do you want moisture accumulating when it is cold.
The first places that are going to get cold are going to your extremities. Invest in a good pair of wool or moisture wicking socks and lightweight gloves.
Remember to dress for the activity, not just the weather. If you are running you’ll need less layers than if you are walking. The more movement, the more your body will generate it’s own heat.
Hydration is still important. You won’t have as many dehydration cues as you do in the heat, but most athletes’ need for hydration won’t decline much. Don’t forget to plan to bring water, or stops to hydrate.
We want to help you plan for your upcoming training season through the winter weather. Over the next couple of weeks we’ll be discussing & offering training on:
Dynamic Warm-ups to incorporate before your outdoor training.
Building your Mental Toughness
At home workouts for when the conditions are too bad outside.
Either follow us on social media for all the updates, or sign up for our newsletter so you know when the we have a new training/education for you.
Drop a comment below to share how you prep for your winter workouts. Let us know what other questions you may have.
Stay safe. Stay Warm. Stay Active.
- Your K2 Trainers, Emily & Kyle.