5 Winter Fitness Tips You Should Know About

Winter weather is upon us, but that shouldn’t stop you from working out. No matter what the weather is like, you can still workout and maintain your fitness routine. However, when working out in colder weather, there are certain things you should know about in order to safely workout and avoid illness or injury. Here are 5 winter fitness tips we think you should know before working out. 

1. Take Extra Time to Stretch

In cold weather, your muscles are going to be more tight and stiff so it is important to take the extra time to stretch before working out — especially if you are doing a workout outdoors. Spend 5 to 10 minutes prior to beginning your workout to go through a thorough stretching routine. This will allow your muscles to loosen up. It is also a good idea to do a warm up before your workout whether you decide to walk prior to running or do a few jumping jacks to get your body moving. By taking the extra time to stretch, you are reducing your risk of soft tissue injuries such as muscle strains. 

2. Dress Appropriately

Even though your body will warm up when you begin to move, you want to be sure to dress in the proper attire when working out during the winter if you are going to be outdoors. The best way to do this is to dress in layers. That way as your body warms up, you can take off a layer or two as needed. However, you want to be sure that you have the proper clothing if you are going to be outdoors in extremely low temperatures. In the event that you will be out in rain or snow, you need to have waterproof shoes and a waterproof jacket so you do not get soaked and catch a chill. 

If you are still planning to workout in a gym or workout studio then be prepared with the proper outer layers to put on after you workout. You may be sweaty and it is important to keep your body warm when you walk outside to prevent you from catching a chill and getting sick. Staying dry is just as important as staying warm. 

3. Stay Hydrated

Although you may not feel as thirsty during winter weather as you will in the heat of the summer, you can still become dehydrated just as easily. You may think that the colder weather will not allow you to be dehydrated, but the cold combined with the wind chill and your body still sweating still leaves the potential for dehydration. Remember to still drink as much water as you would normally in order to stay hydrated through the winter season. If you need some motivation to drink more fluids, you can try incorporating sports drinks or flavored electrolytes to your water to make it more enticing in the cold weather. 

4. Have Knowledge of Frostbite and Hypothermia

If you plan to workout in extremely cold weather, you should be aware of the signs of frostbite and hypothermia. You might not think it will affect you, but it is easy for your body to get colder than you anticipate and the symptoms of both frostbite and hypothermia can set in quickly. Take the time to research and pay attention to how your body feels while working out in cold weather. If you begin to notice that you are not feeling well while working out outdoors then stop immediately.  

5. Check the Weather

One of the biggest concerns of working out in the winter is the weather. This is especially true if you live somewhere with extreme winter weather. If you are planning to workout outdoors then be sure to plan ahead and check the forecast. You do not want to be outdoors on a long run and get caught in bad weather or be hiking and stuck in the rain. If you are planning to go do a long outdoor run or hike then be sure to carry a backpack or fanny pack with extra water, a snack, and have your cell phone charged. This is also a time to be sure to dress in layers and be sure to stay warm and dry. 

Discover More Winter Fitness Tips

Maintaining your fitness during the winter months can be tough due to changes in weather, daylight, and overall motivation. However, if you plan ahead and are prepared to make small modifications, you can still workout and keep up your fitness routine. Looking for more winter fitness tips? Check out the XTERRA Fitness blog for more.