Training in winter.

Training in the winter is not for everyone and it can definitely play a role in the consistency of your workout routine and achieving your goals. Here are some tips to help with your winter training and to help you keep on track with your training.

Dress Dry, Not Just Warm

The quickest way to lose body heat is to get wet. Because water is an efficient heat conductor — moving heat away from the area of highest concentration (your body) to the lowest (cold air outside) — being wet will quickly leave you chilled and miserable. If you're cold and wet you may be more

inclined to cut your workout short, and you'll also increase your risk of hypothermia (when your core body temperature falls below 95 degrees Fahrenheit) or, in freezing conditions, of getting frostbite.

Layer Up

Don’t stop at sweat-wicking clothes. You also need layers to trap warm air next to your body and keep out the elements (like rain, snow, and wind). Depending on the weather, your outer shell can be a lightweight nylon windbreaker or vest, or a heavyweight, waterproof jacket. Note that the more water-repellent the shell, the less it will allow moisture from the inside (your sweat) to escape, even if you’re wearing the proper base layer.

Protect Your Extremities

Fingers, ears, nose, and toes are affected most by chilly temperatures because “blood is shunted to the core of the body, leaving less blood (and subsequently less heat) available to hands and feet.

To keep your extremities from freezing, wear a hat or headband and gloves or mittens. You can always take them off and tuck them in a pocket if you get warm. Thick socks also help. All these add-ons should be wool or synthetic, rather than cotton, to help keep sweat off your skin. Men may also need to consider a good pair of technical briefs, underwear made from synthetic fabrics, or extra layers as needed, Galloway says.

If you find your toes getting particularly chilly, consider the design of your shoes. “Running shoes are designed to let heat escape, but in chilly weather the cold comes right in,” Galloway says. Shoe covers, which you can find at a skiing or hiking retailer, can help lock out the cold. You can also visit a specialty running store to try on shoes that are specially designed to withstand the winter elements.

Protect Your Skin

Winter air isn’t just cold, it’s dry. To keep your skin from drying out, drink plenty of water (roughly eight 8-ounce glasses per day) and apply moisturizing cream or lotion often. We recommends applying Vaseline to sensitive areas like the nostrils, tip of the nose, and ears for more protection. To block out biting winds, consider keeping your face covered with a running mask or scarf.

Do a Warm-Up First

“Colder weather requires a longer warm-up. Dynamic warm-ups increase blood flow and temperature in the muscles which, in turn, helps decrease the risk of injuries.

“When exercising in colder temperatures, you’re at an increased risk for sprains and strains. Think of it as stretching a cold rubber band. It can snap easily, right? Warm it up, though, and it becomes more pliable and less likely to fray.

The best dynamic warm-up for you depends on what type of workout you’re doing. But for all warm-ups, be sure they include low-intensity movements that mimic the exercise you’re about to perform. If you're a runner, for instance, a dynamic warm-up might include body weight lunges and squats, arm swings, and core activation work.

For your next workout take 20 min extra and plan your training program warmer and better so the cold does not affect your body and mind. Taking a bit more time will safe you a lot of extra effort and it can also safe you a week or more of bed rest if it happens that you get sick because you did not have the right training attire.

Gym Cat Team