Fall & Winter Fitness FAQs
The change of seasons brings a load of questions about how to prepare for and execute exercise in a variety of conditions. So much so, that I wrote up this FAQ sequence for Fall & Winter Fitness.
If you’d like a fitness coach to help you build strategies to help you navigate seasons or any challenges, connect with Rachel at rachel@unstilllife.com for a free consultation.
Do I need a longer warm up in winter?
Yes, it may take longer to warm up your body in colder weather. And the colder the temps, the longer it may take. Focus on elevating heart rate moderately and steadily, using larger muscle groups and doing full-body movements. The Unstill Life Movement Snack, our standard warm up for classes is a great way to warm up year-round. These will be most effective in elevating body temperature, delivering oxygen throughout your system and preparing muscles, joints and tissues for more load and higher impact. In very cold temperatures, I suggest getting a head start on the process by warming up inside first then transitioning to continued warm up outside.
What should I wear to run or exercise in colder temps?
Wearing layers of wool or other moisture-wicking fabric is always a good strategy. Gloves, synthetic socks and a hat help keep your extremities warm. Over time, you may find what’s appropriate for you in specific bands of temperatures. For example, if it’s in the low 50s with little wind and I’m planning a vigorous workout, I know I’ll be comfortable in shorts or light leggings and a light wool shirt. But it will feel chilly when I first start. Remember that if you are exercising steadily, you will warm up a lot. One good gauge is that it will feel about 20 degrees warmer than the thermometer reading. If you are working out in a stationary outdoor spot, you can always remove layers as you warm up. For running, extra layers can be a hassle, so our motto is “Be Bold, Start Cold!” If you notice that you tend to finish a run with a shirt or jacket tied around your waist, leave it at home next time and experiment with a lighter layer you can keep on or unzip.
What about raingear?
Depending on what kind of exercise you’re doing, a lighter or medium rain shell could be appropriate. For most Pacific Northwest rains, though it’s manageable to just stick with a wool or synthetic layer and a hat with a bill keeps rain off your face. If you’re biking, you might experiment with rain pants and a jacket.
Do I still need to hydrate the same amount as I do in hotter weather?
Yes, you still need to hydrate in cold weather. You will still be sweating with moderate exercise, and that could be increased with extra layers of clothes. Add to that, your sense of thirst is lower in colder temperatures, so stay on top of hydration and consider using an electrolyte drink.
Can I get sick from working out in the cold or rain?
No, running or working out in the cold or rain doesn’t make you sick. But if you get hypothermic, and your immune system is depleted, that can make you more susceptible to viruses and bacteria. So dressing appropriately and staying well-fueled and hydrated, getting good rest–all the things you do for a healthy immune system–make it possible and even healthy to workout in the elements and cooler temps.
Colder air makes it harder/uncomfortable for me to breathe – what to do?
Colder air can irritate nasal passages and lungs. Some people have asthma in colder weather, especially if they are breathing harder when exercising. Things that can help this are staying hydrated, wearing a mask or cloth (like a neck gaiter) over your nose and mouth to moisten and warm the air, and you might also try using a humidifier at home.
How can I feel safer running or working out outside when it’s dark?
We practice a couple of strategies when lower light conditions persist. Our early morning workouts move to a spot with good exterior lighting and I bring small camp lanterns to illuminate the area. We also move our walk/run sessions to a track, which has great lighting, so explore your neighborhood for park and school amenities that are lit at night or early morning. You will probably find other fitness seekers in those spots. If you’re running on the streets in the dark, wear a headlamp or footlights and make sure you’re visible with light colors and reflective effects. It’s amazing how visible you can think you are, and really not be visible to someone in a car.
Exercising in the cold and dark just sounds stressful to me. Will I get used to it?
I’m going to venture a Yes here. I can understand that feeling. Over time I have come to have special regard for workouts in more extreme conditions. Most of the time, the hardest part is the first minute or two–leaving my house or getting out of my car. I’m often surprised that it’s not as bad or hard as I thought it would be. And if I happen to be running in the rain, or the dark, or the cold, or some combination of the three, I usually find I get a deep sense of accomplishment and energy from it.
The Unstill Life crew does workouts outside year-round, and in a variety of elements. Under some circumstances, we do take shelter. Come join us for an outdoor workout, or walk/run in Seattle’s parks and neighborhoods.
