Gear up for cold weather exercise in three easy steps

Dressing for outdoor exercise can be challenging in the fall when temperatures hover between cool and cold. Runners and walkers often find themselves trying to gear up properly so that they are adequately warm, but not overdressed. A long run in sweaty cotton layers is enough to deter any athlete from future cold weather workouts. For this reason, gearing up for fall and winter workouts should include sport specific gear rather than typical wardrobe items that you might use for everyday activities. Technical gear is usually made out of unique wicking fibers that carry moisture away from the body and keep the body dry while also providing lightweight warmth. These three steps will keep any athlete warm and dry for outdoor activity.

1. Cover your head. Experts estimate that 40% of the body’s warmth is lost through the head. In moderately cold temperatures, a headband might suffice, but as the temperature dips below freezing, a full cap is necessary. iPod friendly hats and headbands are available online and in many stores so that you can keep your ears warm and happy. In severe cold, add a balaclava to cover sensitive skin around the mouth and nose.

2. Protect your hands. Hands and fingers can take the brunt of a headwind and in severe cold are at risk for frostbite. For outdoor exercise, try not to use the same cute fuzzy gloves that you use for everyday activities. A lightweight form-fitting glove made from acrylic will keep hands dry and still give you full use of your fingers while you are active. For colder days, some athletes wear both a liner and a full mitten for warmth.

3. Layer the body. Depending on the temperature and wind conditions, an outdoor athlete may need up to three layers on the body. A long-sleeve lightweight base layer is generally made of polypropylene or other acrylic fiber and is primarily responsible for keeping the body dry. A thicker middle layer adds warmth. And finally, a third nylon layer or shell, protects the body from wind and snow or rain.

With these guidelines, outdoor enthusiasts can stay comfortable during workouts all year long.

Looking for workouts? Check out these outdoor activities or use the search function to find information on a particular sport.

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