Winter Exercise Tips from 1on1 Physical Therapy

Your outdoor running regimen does not have to go into hibernation for the winter because of the cold weather and fewer daylight hours. Running in the cold can help you get out of the winter doldrums, boost your energy, and get you in better shape for the spring and summer. However, to run safely and comfortably in the cold, you should follow our 1on1 Physical Therapy winter exercise tips.

  • Keep an eye on the temperature and wind chill: If the temperature falls below zero degrees Fahrenheit or the wind chill falls below -20 degrees Fahrenheit, you should get on the treadmill.

  • Protect your hands and feet: It’s thought that up to 30% of your body heat escapes through your hands and feet.

  • Layer Your Clothes: Begin with a thin layer of synthetic material, such as polypropylene that wicks moisture away from your skin. Cotton should not be used as a foundation layer since it absorbs moisture and keeps you damp. If it’s particularly cold outside, you’ll want to add a middle layer, such as polar fleece, for extra warmth.

  • Overdressing should be avoided: After the first 5 minutes of winter running, you should feel a tiny chill leave your body; after that, you should warm-up.

  • Protect your head: It’s critical to wear a hat that will help reduce heat loss.

  • Stay out of wet clothes: In cold weather, becoming wet from rain, snow, or even perspiration puts you in danger of hypothermia. It’s critical to change wet clothing right away and get to a warm shelter as soon as feasible.

  • Stay hydrated: Even though the weather is cool, you will heat up and lose fluids through sweating. The crisp air also has a drying impact, which can make dehydration more likely. Before, during, and after your run, make sure you drink water or sports drinks.

  • Always remember to apply sunscreen: In the winter, sunburn is still a possibility. Lip balm is also essential for protecting your lips.

  • When it’s really cold outside, take it easy: The colder it gets, the higher your risk of a torn muscle when running in the cold, so warm up slowly and run comfortably on very cold days.

  • Run into the wind: If at all feasible, run into the wind so that when you return, the wind will be at your back, and you won’t catch a chill.

Thank you for stopping by today! If you enjoyed this article, you may also enjoy: Managing Holiday Stress

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(828) 785-8388