No matter how much we hate to say it, winter has arrived and I am afraid it’s here to stay. This doesn’t mean we are restricted to only working out at the gym or inside. But it does mean we need to be prepared when we go outside to workout. Here are some tips for working out in the cold!

  1. Dress in layers. It’s always a good idea to have a few layers of clothes on when working out in the cold. This way your body can adjust to the temperatures and you can shed layers as you need to. My favorite outdoor attire always includes: pants, a long sleeve microfiber shirt, a workout/running hoodie (thin and made of workout material and made for cold – complete with hand protectors), a vest (essential for keeping your core warm), gloves and a hat/hood/headband. I also dress Anna in a ridiculous amount of clothes to go outside – then I cover her with a blanket.
  2. Drink plenty of water. You may not be getting as sweaty as you would going the same distance in the summer but that doesn’t mean your body doesn’t need extra water. Stay hydrated before, during and after your run, even if that means you have a few glasses of warm water to warm you up!
  3. Stretch out. After you’ve warmed up a little bit (you can do this inside) stretch your muscles. Also, make sure sure to stretch at the end of your workout to prevent soreness and stiffness.
  4. Avoid running on snowy sidewalks. This is super dangerous and your knees and ankles are too precious for risking injury!
  5. Make eye contact when crossing the street. It’s important to make sure a driver looks you in the eye and acknowledges you before you cross in front of them. This is just a safe thing to do whenever you cross the street. With so many car distractions (phones, texts, gps, and everything else) you can’t be too careful.
  6. Keep it light. It’s much safer to run when it is light outside. You can see where you are going so you don’t fall or hurt yourself and other people are out an about so you are less likely to be alone.
  7. Bring your phone.You don’t have to answer it, but bring it with you. If you are hoping for a silent “disconnected” few minutes, then turn your phone to silent and zip it in your pocket. Having the phone on you is a great safety tool.

Make sure to bundle up!