Keep from freezing your butt off while exercising outdoors

Nose dripping (ewww).  Eyes watering (I can't see!).  Cold air freezing your throat (I can’t breathe!!!).  Exercise outside in the wintertime, and you’ll enjoy these sensations. Consider them points of pride for braving the cold as most others pack into stuffy gyms.

Suspicious of anyone who’d voluntarily go outside – let alone exercise in 30-degree weather? Yeah, I thought they were crazy too until I became one of the crazies. You’ll probably warm up to the idea if you go about cold-weather exercise the right way.

Acclimate. That first workout in the winter air might have seemed like a cruel joke and you may ask yourself “WHAT THE H*LL AM I DOING OUT HERE?!?!?”  Although it may be hard to believe now, your body will get used to the cold weather. In order for your body to adjust, however, you'll have to continue braving the outdoors for your workouts.  It may take some time for your body to reach your typical speed, so leave more time to warm up.  And if possible warm up indoors first.

Hydrate. Even if it's not as obvious as in the summer, you're still sweating during cold-weather workouts and pushing yourself so stay hydrated.  Drink water before, after and during your runs, even if you don't feel thirsty (I found that hand held water bottles don’t work as well during the winter as the water just got colder it just transferred the cold to my hand) 

Dress the part.  Wear layers, which help manage the combination of cold air, body heat and sweat. Remove a layer when you start to sweat; put it back on when you're cold again. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, try a thin layer of synthetic “wicking” material, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you to overheat if you're exercising hard.

Protect your Hands, Feet and Ears. Cover your hands, feet and ears, as these parts are particularly vulnerable to frostbite.  Try a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece.  Wear the other layer before your hands become cold and then remove them if your hands begin to sweat (or if you’re like me, continue to have cold fingers because my hands don’t ever get to that point).  And don't forget a hat or headband to protect your ears, which also are vulnerable to frostbite. 

Wear Suncreen.  The sun is the cause of 80% of the signs of aging that we see in our skin (yes 80%!!)  So be sure to sport your sunscreen, because, yes, the sun still shines in the winter.  And the reflection of the sun on the snow can blind you.  Kidding but it's still annoying. 

Change after your run. Whatever you wear, change out of your clothes soon after you complete your workout. You're more likely to get sick if you're sitting around in cold clothes, especially if they're wet from sweat, rain or snow.  And people will thank you since you will smell better.

Know when to take it inside. There is a point when layers and acclimation only go so far – when uncomfortable weather becomes unsafe. Check the weather conditions before your run. If the wind chill is extreme or the temperature is well below zero, the Mayo Clinic suggests skipping your workout or taking it inside. And avoid walking or running when it's icy!  Gotta stay safe!

Have fun this winter!

Operation Ageless