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Cold Weather Training
Fitness | March 16, 2019
While we’re at the tail end of winter, we still have to contend with the challenge of dealing with the cold weather. If you’re struggling to stay active without turning into an icicle, then read on for my tips on cold weather training!
Take it Inside
This first tip is a bit of cop out, but if you’re used to being outside most of the time, then reconsider indoor training. Whether it’s taking a class locally or training alongside me in the ZGYM in the warmth and comfort of your own home, try switching up the location to keep your fitness habit going.
Preparation Is Key
You’d be surprised how many people fail to dress appropriately for the cold! Sometimes, that’s all it takes to keep you from continuing on your fitness business. A good tip is to use base-layer clothing that is made out of special fabrics that help to remove moisture from your skin, keeping you slightly warm but still dry (these are also referred to as winter technical apparel). But beware of wearing too many pieces of clothing at once. If you’re going around looking like the Michelin man, then you’re guaranteed to start sweating buckets. The extra padding from heavy jackets also affects your range of motion and movement. Try starting with a simple long-sleeved shirt and covering that with a jacket that’s thick enough to provide warmth while still giving you plenty of freedom to move around. Unless you’re snowbound, the jacket should also be light enough to tie around your waist in case you start overheating. Obviously, we know that shorts are completely inappropriate when it’s freezing outside, so make sure to cover up with the right pants. Socks and gloves are important as well, especially if you’re training in extremely cold conditions. Failure to cover up most of your skin may cause frostbite or hypothermia, so be very careful! Finally, do not neglect sunscreen. Overcast, cloudy, rainy, snowy- you’re still hit by UV rays, and therefore are still capable of getting sunburned. So, cover up!
Be Sure to Warm Up
By increasing blood flow, you’re also encouraging your internal temperature to rise, enabling your body to adapt to the cold. Which is where a good and proper warm-up comes in place. Moving in place or keeping yourself active can help you to achieve this. Otherwise, slow movement or even standing around can backfire, making you feel miserable as you shiver in the cold. (If you typically enjoy static stretching during your warm up, then I recommend you give this pass since your muscles aren’t properly warmed up.)
Learn to Embrace the Cold
Another part of training in the cold has to do with the power of your mind. Many times, we run away from the cold because of a deep fear or discomfort. In modern times, we’ve become spoiled by staying warm, from taking hot showers to enjoying the luxury of central heating. If you want to be able to train in the cold, you’re going to have to start with your mind. Learn to embrace the initial discomfort. In doing so, you strengthen your willpower while simultaneously hardening your body to the sensation of cold. An easy but effective way to cultivate this skill is by taking regular cold showers. This is something I myself have started incorporating and have learned to get used to. My ultimate goal is to be able to swim in the cold ocean, and in order to do that, I’ve had to train my mind through regular cold showers. As a result, I’ve felt my willpower grow stronger, and my body more capable of coming into contact with sudden chills or cold temperatures. In fact, I’ve now started skiing, and I can thank my regular cold showers for preparing me mentally for the snow!
Consider the Benefits
If you think training in the cold is crazy, then consider these surprising benefits!
- Increased Calorie Burn: In order to stay warm, our body temporarily raises its core temperature as a way to fight the cold. This energy-intensive metabolic process results in the burning of extra calories! [1]
- Cardiovascular Health: Once more, as a result of our body striving to keep itself warm, our cardiovascular system gets a boost thanks to the increase in blood circulation. This works in your benefit so long as you’re staying outside for training or a workout, since the activity is what drives blood flow and gets your metabolism going in order to stay warm. Unless you suffer from any pre-existing conditions or heart complications, this phenomenon is excellent for keeping it strong and healthy! [2]
- Vitamin D: Outside of fortified foods and animal products, our best source of Vitamin D is sunlight exposure. Unfortunately, we often fail to get enough during winter when it’s cold. We lock ourselves indoors and get little to no sunlight. This is why Vitamin D deficiencies are common in places where it’s very cold, rainy, or snowy since people remain indoors for a majority of the time. But by training outside we’re given the opportunity to receive a healthy dose of Vitamin D. Just 10 minutes a day is all you really need, so don’t think you have to turn into an icicle in order to get enough! [3]
Stay Hydrated
Drinking enough water is probably the last thing on our minds when training in the cold, but just because the temperature has dropped does not mean you should ignore the importance of hydration! Rather than drinking cold or iced water, opt for lukewarm and sip it throughout your training. (And be sure to add either some sea salt or electrolytes if you’re training low carb or keto!)
Have Fun!
Each season provides unique opportunities to enjoy life. Why not enjoy the beauty and wonder of a snowy day or the cozy smell of chimneys outside? At the end of the day, training for the cold requires a bit of common sense and preparation. Once you embrace the cold, you’ll no longer see it as a death sentence to your fitness and more of an opportunity to try new things and improve yourself.
Sources:
[1] https://www.nih.gov/news-events/nih-research-matters/cool-temperature-alters-human-fat-metabolism
[2] https://www.rd.com/health/wellness/surprising-health-benefits-of-cold-weather/
[3] https://www.accuweather.com/en/weather-news/vitamin-d-why-its-essential-and-how-to-increase-levels-during-cold-gray-months/70000989
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Private Member |
kyiv, ukraine
Training outside in winter. My personal temperature limit is -12-ish by Cel and I’m improving it. It is either running or cross-fit like training or WOs from here or cross-country skiing.
And I’m glad I once decided why not go outside. My father used to train outside the whole year. When it snowed he grabbed shovel to stadium, cleared the snow and run… in 5 a.m. in the morning. He is an amazing example for me.
Private Member |
switzerland/, france
shovelling is my fav activity. I live remote place at 1000m altitude (we have sled dogs as my husband’s business) so being in the snow and cold is a must. Snowshoeing to the car used to be my go-to , but with kids and clients around we decided to buy a good machine to get the snow out of the way…a little at least. You still need a shovel 🙂
I do xc-skiing as we are surrounded by tracks here. There is one just beside our home, but a creek to cross. Every year I ask my husband to make a little bridge 🙂
We did 2 expeditions in Alaska with sled-dogs being 24/7 in the colds…but clothes were not like what we wear here.
Private Member |
Sled dog expeditions in AK is a completely different affair – that is so awesome that you guys got to do that! Sounds like you are a serious cold-weather athlete.
Private Member |
switzerland/, france
We were adventurerers back then since we bought a house have kids and animals , it is different thing.but my husband wants to do something while he still can.he is much older than me and not doing any recovery thing or paying attention to food and sleep. I am sure he is aging even faster, but I cant change him.
Private Member |
kyiv, ukraine
That is such great journey! I do not traveling in winter …well yet. That is in plans surviving in the cold. So far my experience of backpacking – middle of november in around 3-5 by Cel
Private Member |
hailey, id
The cold is the best time of year for me to see the challenge more clearly – the clothing needed, shoes, terrain, companionship – those are all things I can either have or not have. With my physical needs prepped to get out, I just go ahead and do it.
Climbed 1200+ feet two nights ago to watch the sun set on a totally white valley.. WORLD, it seems.. EVERYwhere, all around, it was white.. with the fading sun, half moon and awesome horizon colors..
Wasn’t cold because I wear toe-warmers in my boots and make sure to layer up. Got down in the low 20’s by time we got off the mountain about 8:20, but we were not cold. I was soaked from sweat. With just a sheer wool shirt, a micro puff coat and then a thicker, short one over that, my upper half was fine. With bamboo cropped leggings under Swix Nordic ski pants, and my knee-high boots and toe warmers, my lower half was warm. My head only needed a sheer wool headband over my ears. I barely needed my single-layer fleece Patagonia gloves – but they were awesome when we’d hit the hard, glass-like ice.. !!
Going out in the cold is far more refreshing, to me.. feeling that wind and temp change builds endurance for me..
Private Member |
My muscles just feel really tight and contracted in the cold. So I don’t push stretching too much. I also have some weird reaction where i get really congested. I don’t know why. I guess you have to have the right gear and maybe do it regularly. I struggle with cold showers. I guess the cold ocean helps reduce inflammation kind of like an ice bath. But the shock would kill me.
Private Member |
Great article! You can do anything, if you put your mind to it and stop making excuses. I used to make excuses that I couldn’t run because it hurt my lungs. Yeah, that’s called I was out of shape. Fast forward, I moved from Hawaii to Alaska a few years ago, and went from running regularly in high humidity and heat, to high humidity and cold. Cold = below freezing (32F/0C) for 6 months+ of the year.
There was a nearby park with trails around a lake, and MANY people ran it. No one wore anything bulky. I bought some cheap thermal underwear from costco (something like $9 each), wore that under my tights, and a breathable long-sleeve shirt, and thin running jacket (that frequently came off), beanie or ear muffs to cover my ears, gloves, sunscreen, sunglasses and a handkerchief for my nose. Oh, and slightly thicker running socks for my Nike Free’s (the less padding in a shoe, the better). If it was especially cold, I wore a thin balaclava over my head/face, but tried to do without it, as it made my head too hot. I still remember the feeling of the tingling in my thighs when it was particularly cold. Great motivation to move! haha
Lots of people ski’d the trails, too. The more you’re out in the elements, the faster you acclimate – you adapt. Just like you get used to how to run on snow or ice. There were people who’d never go out in the winter, and plenty would get cabin fever, or S.A.D. I’d be outside ever chance I got, to enjoy what little sunlight we got in the winter.
In Alaska, I’d see kids walking to school in shorts in the 30sF – it wasn’t a big deal to them (love that they were actually walking). I was outside here in shorts last week, when it was in the high 40sF/8C and sunny. It was 20 degrees warmer than the week before, so it seemed appropriate. 🙂
I’ve worked outdoors in temps as low as -18F/-28C, to as hot as +127F/53C. It was my job to supervise water wells being drilled, so the state (NV) could have power (steam). No way I’m working out in those temps, but I was working outside, and wore appropriate clothing/protection. Great experiences I’ll never forget. Would I do it again? Heck, yeah! Why let temperature prevent me from experiencing life? 😉
Private Member |
santiago, chile
Thanks for this article, Zuzka! I live in Santiago, Chile and we are currently in winter, with temperatures around -2ºC to 0ºC.
All your tips are very useful for keeping myself active! For example, yesterday I didn’t train at ZGYM, but went for a very long and fast paced walk in the cold. It was great! And I could see the huge amount of calories burned, thanks to my Fitbit.