Be sure to bundle up! Training in inclement weather can be a challenge.
It’s really hard to get motivated to get off the couch when there
is snow and sleet covering your sidewalk. What should you do? Cross training
indoors is always an option. If you do decide to head outdoors, make sure
you take into consideration your clothing and equipment.
Layering is key. Wear a synthetic material against your skin. This allows sweat to pass
through the fabric away from your body. The second layer should be wool,
polyester, or fleece. The third layer (if needed) should be a barrier
to cold air, wind, and rain – something lightweight. If you get
too warm, strip off a layer.
Heads up – keep your head and hands warm. Hat and gloves are always a good
option. You may also want to consider a scarf or face shield to protect
your face from the cold. Thick thermal socks can keep your feet a little
drier than usual.
Don’t forget fluids. If you can see your breath, you’re seeing moisture leave your body.
Drink plenty of fluids, particularly if the air is cold and dry. Drink
water before you go out and bring some with you.
Other cold-weather tips
- Warming up before exercise is always important, but even more when it gets cold.
- If the weather is particularly cold, it may be too cold for outdoor exercise.
- Be cautious running in the dark. Days may be getting longer, but daybreak,
dusk, and night are still dangerous. Wear reflective gear and LED lights.
Watch for black ice and other bad weather hazards.
- Cold air doesn’t damage the lungs. But for some people with asthma,
cold air can trigger an attack.
- Take your time and enjoy the welcome distraction of crazy weather!
Amie Williams PT, DPT, CSWC
Manager of Out Patient Rehabilitation Services
Mary Washington Healthcare