What to Wear: Layers for Cold Weather Workouts
You step outside and feel as though you are about to freeze, then five minutes into your walk or run you are burning up. Choosing what to wear for cold weather exercise can be rather tricky.
As the weather turns colder layering is the key to keep you safe and comfortable during your outdoor workouts. Unlike warm weather exercise when you throw on a tank and a pair of shorts, you’ll need to start putting a little time into planning your workout attire depending on the conditions outside.
There are three basic layers – the base layer to keep you dry, the insulating layer to keep you warm and the protective layer to separate you from elements such as rain and snow.
Base Layer
Cooler temps shouldn’t mean you start to pack away all those great pieces made of moisture-wicking fabric. You might want to invest in some with long sleeves, but these fabrics are just as important in the winter as they are in the hot and humid summer.
This will be the layer closest to the skin and will be absorbing the perspiration as your body heats up. It is important that it dries quickly. A wet and heavy shirt, such as those made from cotton, as your first layer will weigh you down and make you cold.
Moisture-wicking workout gear has come a long way in recent years. It can be found in most clothing stores that have an active/fitness section and it can be pretty affordable. Just check out the labels when shopping. Many companies have come up with their own trademark names for this type of clothing. It often includes some variation of the words “cool,” “climate,” or “max” in the name.
Insulating Layer
The purpose of this layer is to keep you warm. A dry inner layer topped with a layer for insulation will keep you toasty as the temperature drops. One of the best choices for this layer is a fleece jacket or similar item. A sweatshirt would work too, but it may be a better choice for a less intense activity when you don’t need a lot of warmth for long periods.
Protective Layer
I can be difficult to predict the weather in the winter. Wind, rain, sleet and snow are all fair game depending on where you live. Even if there is no precipitation currently falling, snow on the ground and wind blowing it around can make it feel like there is. This is where the protective layer comes in. Choose a waterproof outer layer designed to protect from wind and rain. This will add a little bit of warmth and protect you from getting wet and chilled.
The idea behind wearing layers is not only they that provide warmth, but that they can be removed as your body heats up. If you feel you’ve overdone it with clothing you can remove a piece and tie it around your waist for the remainder of your workout.
Two other things that should top your list are sunglasses and sunscreen. Protect your eyes from winter glare with a good pair of glasses that fit well while you are active. Apply sunscreen to all exposed areas of skin and don’t forget a good lip balm with sunscreen protection.
Consider wearing socks made with moisture-wicking fabric and choose shoes with good traction that are designed for outdoor activity during these months. You never know when you might come across an area with ice or snow and you’ll want a good pair of shoes to help you avoid slipping and falling. In addition, the use hats, gloves and scarves should be determined by the temperature and weather conditions.
Make safety your number one concern when comes to outdoor exercise in the winter. If there is too much snow fall or unsafe temperatures move your workouts indoors. Winter exercise can be invigorating, but it is not worth risking an injury that could hinder your training and the achievement of your goals.
Photo by Todd Noe courtesy of Free Range Stock
Thanks for the article…just what I was looking for…I’m just starting to prepare for outside walking/running so this was very helpful especially for a newbie like me!
Hi Jimmy,
Thanks so much for your comment. I’m glad I could provide some helpful info.