Proceed carefully, but don’t be afraid to exercise in winter weather

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Baby, it’s cold outside. But that doesn’t mean the outdoors is off-limits. It’s possible to skip the treadmill at the gym and exercise outside – as long as you take a few precautions.

Carolina Procter, 28, who lives in the Chicago area, isn’t a huge fan of the notoriously cold and windy winters.

But she also doesn’t like to halt her workouts just because they aren’t so comfortable anymore. So before hitting the running trails, Procter makes a few adjustments.

She wears pants and shirts designed to keep moisture to a minimum while insulating her body, and puts an extra layer of sweat pants and long-sleeved shirts on top of her exercise gear.

She also dons ear-warmers, gloves and a thick pair of socks to make sure every inch of her body is protected.

But Procter also knows when it’s time to give up on her outdoor routine and bring her workout inside.
“If it’s really cold, sometimes my iPod stops working, so that’s when I know I’m pushing it,” Procter said.

Wendel McRaven, men’s cross country coach and assistant track and field coach at the University of Illinois, said he pushes his team to practice outdoors throughout the winter months.

It’s safer to run in extreme cold temperatures than in extreme hot temperatures, he said, because, “In the cold, you can always put on more clothes.”

In addition to wearing a few weather-appropriate layers, McRaven also recommends putting on a wind-resistant outer shell and rubbing some Vaseline on exposed parts of the face for extra protection.

“I always tell our athletes that if you are comfortable standing around in the clothes you are wearing, then you are probably over-dressed and will sweat too much,” McRaven said.

However, when the thermometer drops below 10 degrees or the windchill gets lower than 0, McRaven gets concerned.

“As with all things related to running, a lot of it boils down to experience, fitness, and, to a certain degree, craziness,” he said.

Crazy may not be the term Kathy Daniels, 33, of Oak Park, would use to describe herself when she runs through snow and ice, but she admitted she may the only one outdoors during blizzards.

“I’m pretty competitive,” Daniels said. “When I’m running outside and don’t see anyone else, it makes me feel like I’m just getting that much stronger, and everyone else is sitting inside.”
 

Tips for outdoor workouts
Clothing: Avoid wearing cotton, which traps moisture. Instead, get running tights or athletic gear in a wicking material, designed to take sweat and moisture away from the skin. If you’re exercising in the snow or ice, invest in a pair of Yak Tracks shoes (get them at any sports or outdoor store), which will help with traction.

Look for the signs: You should always feel warm but refreshed. If you have skin that’s exposed, and it starts to feel clammy or raw and red, you’re probably starting to experience frostbite. If your feet begin to feel numb or tingly, go inside.

Hydration:  Your body still needs to hydrate. Because water fountains are usually turned off during the winter months, carry a water bottle with you whenever you’re outside.

Wear your watch:  Be aware of how long you’re outside – the colder it is, the less time you should spend outdoors. While you won’t freeze your lungs or get sick, it’s not good for your body to be exposed to freezing temperatures for long periods of time, depending on your fitness level.

Safety first: There are more hours of darkness during the winter, so make sure you’re being safe by wearing a reflective vest by attaching an LED light to your jacket or tights.