Secrets for Weathering the Cold When Running and Cycling

by Rachel Keller

For most individuals it's hard enough to be committed to an exercise routine when it's warm outside. So how can you survive the winter cold? How can you stay in shape and keep from gaining extra weight over the cold winter months?

It's 20 degrees Farenheit, wind chill below 10. You really want to run, but you could use a few extra minutes of sleep. You know that if you don't run now, you probably won't later when it warms up. You finally decide the runner's high is worth those few minutes of cold and discomfort. You dress appropriately, and although you feel cold at first, you soon notice the cold less as you begin to enjoy your run. An hour later, you've stretched and showered. You feel great and are ready for the challenges of the day.

For most individuals it's hard enough to be committed to an exercise routine when it's warm outside. So how can you survive the winter cold? How can you stay in shape and keep from gaining extra weight over the cold winter months?

If you exercise indoors, you can continue your routine no matter what precipation might fall from the sky, but if you participate in an outdoor sport or fitness program (such as cycling, running, or walking), the weather may dampen your enthusiasm. The first key to a successful winter workout is dressing appropriately, and this can be complicated sometimes. Bob Wischnia, a Runner's World editor agrees: "It's tricky dressing for a cold, winter run. Wear too much clothing and you're too hot; too little and you freeze."

Dress in Layers
Many runners prefer the colder temperatures of winter over summer because you can easily add another layer to keep warm, but in the summer when you're hot, you have no layers to remove. The colder it is, the more layers you must wear, but don't overdo it, or you will regret it after about 10 to 15 minutes. How do you know if you have enough layers? You should feel cool at the beginning of your run. If you feel comfortable when you start out, you are probably overdressed. As you run you will warm up and you may want to remove an outer layer. (Many runners dress as though it were 20 degrees warmer, since that is how the temperature feels once you get going.)

Cover Up With Proper Clothing
In sub-freezing temperatures, keep exposed skin to a minimum to prevent frostbite. (A wool or polypropylene pullover facemask that covers all but the eyes will help. Some runners wear a scarf around their mouth to keep warm.)

Protect your extremities--fingers, head, and ears. When it's below freezing, always wear a headband, hat, and/or wool cap to retain warmth since you lose up to 50 percent of your body heat through your head. Wear gloves and/or mittens, and if it's below 20 degrees, wear both gloves and mittens. If you don't have mittens, try wearing a pair of socks over your gloves. You may even find that the socks keep your hands warmer than your mittens or gloves do.

Wear "wicking" clothing (polypropylene). A cotton sweatshirt and sweatpants might feel comfortable around the house, but not on a run. You can sweat even in sub-freezing temperatures and when you get wet, you lose body heat quickly and run the risk of hypothermia, particularly if you're going on a long run in very cold temperatures. Sweat can cause you to feel chilled if it gets windier or if you must walk for a bit.

Wear a breathable base layer and in very cold weather a looser, second layer of breathable material (like fleece or similar fabrics). Your outer layer should be breathable, wind-resistant, and water-resistant. Whether you're a cyclist or runner, a lightweight windbreaker, vests, or nylon shells help keep your core warm by keeping out the wind which is often the biggest contributor to winter coldness. "Wind is huge factor in the winter," says Lori Adams,
Runner's World editorial assistant. "If at all possible, try to run with the wind at your back on the second half of your run. That way, if you're sweating heavily, you won't chill yourself."

If you're a runner, don't worry too much about your legs. According to author and Runner's World executive editor Amby Burfoot, "a runner's legs stand up quite well to cold and wind-much better than the torso and extremities. Often, simple tights or the pants of a light windsuit are enough." In extreme cold and wind, try a base layer of "thermal underwear constructed from high-tech, breathable fabrics" under wind-resistant pants.

Consider buying trail shoes or shoes with good tread for running in snow and ice.

A brimmed cap over a snug balaclava keeps snow and rain out of your eyes. (You can find a balaclava in a bike shop.)

Protect Yourself
Protect your face from cold and wind by wearing moisturizer. (Some runners apply petroleum jelly on their face.)

Don't forget sunscreen and sunglasses. Sunglasses will shield your eyes from the wind and from the glare of the sun on snow.

Wear a lip balm or other lip protector with sunscreen to prevent chapped lips. Lori Adams also recommends putting the lip balm under your eyes.

Use Caution and Common Sense
Warm up gradually. Your muscles are cold and if you fail to warm them up properly, you risk injury. Stretch after you warm up and before you cool down when you finish your workout.

Drink plenty of fluids. Staying well-hydrated is just as important in winter as in summer since you still sweat. You just don't notice it as much in the cold, dry weather.

Wear bright, reflective clothing. Days are shorter and if you are out at dawn or dusk, motorists may not see you. Reflective vests, wrist and ankle bands are very inexpensive and make you more visible. You can also buy reflective tape for your shoes and hat. The more reflective gear you wear, the better.

Be alert. Even if you cover yourself with reflective material, expect motorists not to notice you. Distractions and/or the rising or setting sun can hide you from view.

Consider running or cycling with a friend for your protection, as well as motivation.

When All Else Fails If you follow the advice given, you should be able to exercise outdoors most of the winter. But what do you do when inclement weather hampers your fitness routine?

Take your workout indoors. Don't feel bad about exercising indoors. You can run on a treadmill or if you're a cyclist use an indoor bike or an indoor trainer.

Do some crosstraining by trying other sports and exercises, such as aerobics, swimming, cross-country skiing, or basketball. If you have access to an indoor pool, try pool running.

Get in some extra weight training to build and maintain muscle strength. Lift weights two or three times a week.

Can your lungs freeze if you run in subfreezing temperatures? No, but if you have exercise-induced asthma, you must use caution when running in cold, dry air. If you experience problems running in the winter, talk to your doctor. Just as in the summer, if you stay alert, dress smart, and use caution and common sense you can continue running even in winter's coldest days.

Like Greg, a runner from Buffalo, New York, you might even have some of your most memorable runs in the winter: "Don't let the weather scare you. You'll take thousands of steps when you're out running, but the most difficult one may be the first step out the door. Once you're out you'll be surprised how comfortable you can be."

Don't let your fitness program fade like the flowers in winter. Continue with it and when spring blooms you will too, for "no winter lasts forever; no spring skips its turn" (Hal Borland).

Author's note:
I've always been a warm season person, but running has made me appreciate the cold winter months. I now prefer the cold winter days of running over the hot humid days of summer. Our whole family has learned to enjoy fitness in the cold. My sons seem to thrive in playing outdoors even on the coldest days, and my husband cycles several times weekly, even in sub-freezing temperatures. My least favorite part of winter running is the shorter days since I usually run very early in the morning, and the gusty winds we get in the mountains of Southwest Virginia. The only thing that stops me from running outdoors in winter is ice.

In writing this article, I used both mine and my husband's experiences in winter running and cycling. I also want to thank the many friends, both local and around the world for their tips. You can also find excellent advice at the following links:

©Rachel Keller - All Rights Reserved. Reprinted with permission

About the author: The mother of three young sons, Rachel Keller enjoys running, cycling, aerobics, strength training, and flexibility exercises. She races regularly, placing in her age group in nearly all her races. She has both a bachelor of science and a master's degree in education and has been published numerous times. For more of Rachel's work, please visit her sites Rachel's Writings and Kozy Kitchen Korner.