The Ultimate Guide to Staying Warm and Safe All Season Long
Winter is a season that can be challenging for outdoor fitness enthusiasts, but it doesn’t have to be. As Sir Ranulph Fiennes, the world’s greatest living explorer, once said, “there is no such thing as bad weather, just inappropriate clothing.” So, just because the temperatures have plummeted doesn’t mean that your running, hiking, or walking needs to be side-lined. With the right apparel and some motivation, you can continue your activities even in the coldest months of the year. Dressing appropriately for the weather is key to a successful winter workout.
Here is a good starter list that will make getting out in the winter temperatures more tolerable. These are the recommended basics needed before embarking on those cold winter training sessions.
Shoes
While you may feel that regular trainers are sufficient, you could be increasing your risk of injury. Activity-specific shoes, such as those designed for running, hiking, or walking, provide support and cushioning, protecting you from impact. The ideal winter shoes are waterproof with aggressive traction. For this reason, trail running shoes are a popular option for running. Avoid airy mesh ventilation that will only make your feet cold and wet. Make sure your shoes fit well, especially since extreme weather, snow, and ice can make surfaces uneven. Get the right fit by trying out different brands. Better still, get a gait analysis from your local sports shoe store.
Socks
Keeping your feet dry is a must. Socks should be moisture-wicking and provide extra warmth. Try out a couple of different pairs to see what feels best before stocking up. Be careful doubling up on socks, as it can affect the fit of your shoe. Waterproof socks are a great find! They can be a bit bulky, but I absolutely love mine.
Bra
It’s important to remember that it’s not just your feet that need support while exercising. A good sports bra can help prevent discomfort and excessive movement around the chest area, allowing you to focus on your workout.
Extremities
Keeping your extremities warm is essential. Here are some options to help you stay warm during your winter running and other activities:
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Headband/Bandana: Go for a wind-blocking Buff/Bandana. This will keep your ears warm but leave the top of your head uncovered, allowing heat to escape and preventing overheating. Visit us instore and discover our collection of bandanas!
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Beanie: As the temperature tumbles, a beanie or hat is ideal for trapping heat.
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Gloves/Mitts: Mitts tend to keep your hands warmer than gloves. You can choose a thick pair of cold weather gloves/mitts or combine a mid-weight pair with a waterproof liner.
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Neck Gaiter/Bandana: Great for retaining body heat around your neck and face, especially if your waterproof doesn’t provide neck coverage. A wind-resistant gaiter or bandana is best, or try one of the merino wool varieties.
Tights
A good pair of tights is definitely worth investing in during the cold season! They should be moisture-wicking and can also be compression or wind-resistant. Severe winter conditions may require a thermal base layer.
The Importance of Layers
The key to keeping warm during winter workouts is layering. Several thinner layers will keep you warmer than one heavy layer, as the heat gets trapped between the layers. It is important to choose fabrics that also wick away sweat from your skin, keeping you dry during your activity.
Bear in mind that your body temperature will rise during activity. For example, when running, it will feel about 10°C warmer than the actual temperature. This means you’ll likely feel a bit cold when you set off, but you’ll warm up soon enough. Visit our shop for a variety of winter wear options!
Always be prepared. Depending on your distance or route, it is worth taking along extra layers, gloves, or hand warmers in a running pack.
Jacket
Consider a packable, water-resistant, but breathable jacket with a hood. This will allow you to unzip or remove it as needed to control your body temperature when you begin to warm up. A jacket that can be vented by unzipping sections to help adjust the temperature is ideal. Pockets are preferable and great for storing headbands or gloves if the temperature increases and you need to remove them during your run/walk.
Base Layer
Make sure it’s moisture-wicking and comfortable against the skin. Go with a warm, breathable fibre or merino wool. This will work to keep you dry as you exercise. Cotton is not advisable. Pair your base layer with an outer waterproof jacket for early winter conditions.
Mid Layer
As temperatures plunge, add an insulating mid-layer. Select a breathable synthetic textile or merino wool to wick moisture away from the skin. How heavy this layer is will depend on how cold the temperatures are and the intensity of your activity.
Weather
The most important thing to remember during winter running and other activities is to respect the weather. If conditions are dangerously cold or icy, consider taking a rest day or plan to train indoors. A session on the treadmill, an indoor cross-training session, or a gym class are all great alternatives.
Be mindful of your footing when training in the winter. Look out for icy patches or snowdrifts that could cause you to slip and fall. Wear traction devices in snow and ice. These slip over your shoes and provide extra traction grip. Use activity-specific models—those for running, walking, or hiking.
Stay Visible
Winter often means exercising in the dark. Consider snap on reflective strips or a lightweight reflective gilet. Invest in a good headlamp. As well as being able to see, make sure you can also be seen.
Hydration
Depending on the duration of your activity, staying fuelled is important. Carrying some snacks is a good idea as cold weather burns more calories. Hydration is still important in the winter. Even though it’s cold outside, you still need to stay hydrated. Drink plenty of water before, during, and after your activity to keep your body functioning properly. Don’t forget about hydration packs or insulated water bottles for longer sessions.
Warm-Up
Don’t skip your warm-up. Before heading out, take a few minutes to warm up your muscles and loosen your joints. You can do some jumping jacks, arm circles, or squats to get your body moving and your blood flowing. Then, start with a slow jog or brisk walk for the first 5-10 minutes.
Pace and Mileage
It’s important to adjust your pace and mileage to account for the colder temperatures and potentially icy or snowy conditions. Slow down your pace and reduce your mileage to avoid injury.
Route Planning
When exercising in cold weather, it’s important to plan your route with safety in mind. Make sure to take a fully charged mobile phone with you and consider planning a loop instead of an out-and-back route. Additionally, identify a safe spot along your route where you can shelter and warm up if necessary, such as a coffee shop or community centre.
Finally, winter activities can be a rewarding experience that helps you stay in shape and maintain your fitness goals. With the right mindset and gear, you can tackle any challenge that comes your way. So, don’t let the cold weather side-line your fitness routine. Check out our shop for all your winter gear needs!
Stay safe and warm out there!
