Skip to content

Top Navigation

Cooking Light Cooking Light
  • Recipes
  • Cooking 101
  • Eating Smart
  • Healthy Living
  • News

Profile Menu

Your Account

Account

  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
SUBSCRIBE
Pin FB

Explore Cooking Light

Cooking Light Cooking Light
  • Explore

    Explore

    • 31-Day Healthy Meal Plan

      Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Read More
    • Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less)

      Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Read More
    • Our Favorite Healthy Air Fryer Recipes

      Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Read More
  • Recipes

    Recipes

    See All Recipes
    • Breakfast & Brunch
    • Lunch
    • Dinner
    • Drinks
    • Recipe Makeovers
    • Quick & Healthy
    • Diabetic
    • Gluten-Free
    • Vegetarian
    • Cooking Light Live
  • Cooking 101

    Cooking 101

    See All Cooking 101
    • Essential Ingredients
    • Cooking Techniques
    • Meet the Chef
    • Cooking Resources
    • Budget Friendly
    • Smart Choices
  • Eating Smart
  • Healthy Living

    Healthy Living

    See All Healthy Living
    • Weight-Loss
    • Health
    • Fitness
    • Home
    • Travel
    • Nutrition 101
  • News

Profile Menu

Your Account

Account

  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
Sweepstakes

Follow Us

  1. Home
  2. Health News
  3. Your Winter Exercise Survival Guide

Your Winter Exercise Survival Guide

By Elizabeth Laseter January 02, 2018
Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Skip gallery slides
Pin
Credit: Photo: Dave and Les Jacobs/Getty Images
Don't let the cold temperatures keep you from your healthy commitments.
Start Slideshow

1 of 13

Pin
Facebook Tweet Email Send Text Message

Your Winter Exercise Survival Guide

1 of 13

Advertisement
Advertisement

2 of 13

Pin
Facebook Tweet Email Send Text Message

How to Exercise in Cold Weather

Credit: Photo: Jordan Siemens/Getty Images

There's probably no better way to get healthy—besides eating well—than going for a run. It's great for your heart, it's actually much better for your knees than people once thought, and best of all—it's free! No gym required. But running in the winter? It's so, well, cold.

You’ve probably heard the saying, “You’ll catch your death of cold!” Luckily, the idea of catching a cold from being in the outdoors doesn't hold much weight. In fact, the National Institute of Allergy and Infectious Diseases has found that cold viruses grow best at about 91 degrees. So, what are you waiting for? Get outside, and get moving! You might even enjoy it.

RELATED: 10 Simple Ways to Actually Enjoy Running

2 of 13

3 of 13

Pin
Facebook Tweet Email Send Text Message

Don't Fear the Freeze

Credit: Photo: Oleksiy Maksymenko/Getty Images

Before you panic at the sight of snowflakes, consider the positives of cold weather exercise. Humidity is usually at its lowest, making longer workouts less taxing. You’ll also burn slightly more calories, as your body’s metabolism increases to keep you warm. Even better, a recent study in the monthly journal Medicine & Science in Sports & Exercise found that marathoners of varying fitness levels all ran faster times in 40 degree temperatures than in 60 degree temperatures.

New Year. New Food. Healthy eating starts here, with the Cooking Light Diet.

3 of 13

Advertisement

4 of 13

Pin
Facebook Tweet Email Send Text Message

Layer Up

Credit: Photo: Cultura/Alan Graf/Getty Images

Dressing in layers is a great way to keep warm while you’re moving. Don’t worry if you’re a little cold at the beginning of your workout—you’ll warm up quickly. Here’s a general rule of thumb: aim to dress for 15 to 20 degrees above the actual temperature. 

4 of 13

5 of 13

Pin
Facebook Tweet Email Send Text Message

Cover the Essentials

Credit: Photo: Getty Images


Hypothermia starts when your core temperature drops below 95 degrees. Considering that your core normally stays around 98.6 degrees, keeping this area warm is crucial. Next, focus on your hands. Mittens are preferable over gloves in the coldest temperatures, as your fingers retain heat better when they’re touching.

5 of 13

6 of 13

Pin
Facebook Tweet Email Send Text Message

Special Offer

Credit: cooking light diet
Try the Cooking Light Diet: Sign Up Now

Get a customized diet plan and daily reminders to keep you on track. Support for vegetarian, gluten free, ingredient exclusions, and more. Now with Progress Tracker: track your weight loss, earn badges and rewards!

6 of 13

Advertisement
Advertisement
Advertisement

7 of 13

Pin
Facebook Tweet Email Send Text Message

Check the Temperature

Credit: Photo: Ryerson Clark/Getty Images


The right combination of layers keeps you warm. Everyone is different, so use this guide as a starting point.

50°F and above: No need to layer. Shorts, short-sleeve shirt or sleeveless shirt

35°F to 50°F: Shorts or cropped running tights, long-sleeved running top over a short-sleeved shirt, lightweight gloves

20°F to 35°F: Long thermal running tights, long-sleeved base layer top or thicker half-zip running top with long-sleeved shirt underneath, fleece or wind-resistant mittens, headband or beanie hat

10°F to 20°F: Same as above but consider wearing thicker socks and a neck gaiter. Try to limit the amount of exposed skin, especially in windy weather.

Anything below 10°F: Frostbite is a serious risk in temperatures below 0°F. Be smart, and hit the (indoor) gym. 

7 of 13

8 of 13

Pin
Facebook Tweet Email Send Text Message

Leave the Hat?

Credit: Photo: John & Tina Reid/Getty Images


While many believe most of your heat is lost through your head, this is not necessarily true. The amount of heat you lose is related to how well other parts of your body are covered. In other words, a hat alone won’t keep you warm. As long as your core, feet, and hands are sufficiently covered, you should be okay. 

8 of 13

9 of 13

Pin
Facebook Tweet Email Send Text Message

Don't Forget to Hydrate

Credit: Photo: Ansonsaw/Getty Images


You may sweat less in colder weather, but you still need to drink plenty of water. Cold air tends to be drier, meaning your body has to work harder to humidify air as you inhale it. When you can see your breath, that’s actually moisture leaving your body. So, make sure to drink water throughout the day—even if you don’t feel thirsty!

9 of 13

Advertisement
Advertisement
Advertisement

10 of 13

Pin
Facebook Tweet Email Send Text Message

Beat the Sunset

Credit: Photo: Image Work/amanaimagesRF/Getty Images

Setting your clock back at the beginning of November means an earlier sunset and shorter days. If you work a 9 a.m. to 5 p.m. job, squeezing in a workout before it’s dark can be tough. Consider waking up earlier (only for a few months!) and exercising before work. If you run in the dark, be sure to wear bright colors, reflective gear, or clip-on lights, and stick to the sidewalk when possible. 

10 of 13

11 of 13

Pin
Facebook Tweet Email Send Text Message

Warm Up Properly

Credit: Photo: Image Source/Pete Saloutos/Getty Images


If you’re doing an intense workout, making sure your muscles are properly stretched and warmed up is key to injury prevention. Dynamic stretches, such as leg swings, and an easy jog will help with muscle stiffness in chilly weather.

RELATED: The Best Budget-Friendly Exercises for Beginners

11 of 13

12 of 13

Pin
Facebook Tweet Email Send Text Message

Stick to Fresh Snow

Credit: Photo: Kentaroo Tryman/Getty Images


Running on fresh snow can be a lot of fun. Ice and firmly packed snow are a different story. You’re less likely to lose your footing and slip on freshly fallen snow. Take it slow, pay attention to where you’re stepping, and watch out for holes or other hazards. Walk across icy patches, and wear shoes with a good tread, such as trail running shoes if you have them—or invest in a pair of running cleats. 

12 of 13

Advertisement
Advertisement
Advertisement

13 of 13

Pin
Facebook Tweet Email Send Text Message

Try a New Exercise

Credit: Photo: Dave and Les Jacobs/Getty Images

If you truly despise working out in the cold, it’s not the end of the world. Instead, take the next few months to try a new exercise routine. If you normally run outside, try a spin class. Strengthening lesser-used muscles will help keep you injury-free when you return to your normal routine. Swimming laps in an indoor pool, taking a yoga class, or joining a gym to strengthen and condition your core are all great options. 

13 of 13

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Elizabeth Laseter

    Share the Gallery

    Pinterest Facebook
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 13 Your Winter Exercise Survival Guide
    2 of 13 How to Exercise in Cold Weather
    3 of 13 Don't Fear the Freeze
    4 of 13 Layer Up
    5 of 13 Cover the Essentials
    6 of 13 Special Offer
    7 of 13 Check the Temperature
    8 of 13 Leave the Hat?
    9 of 13 Don't Forget to Hydrate
    10 of 13 Beat the Sunset
    11 of 13 Warm Up Properly
    12 of 13 Stick to Fresh Snow
    13 of 13 Try a New Exercise

    Share & More

    Facebook Tweet Email Send Text Message
    Cooking Light

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise
    • Content Licensing
    • Accolades this link opens in a new tab

    Connect

    MeredithCooking Light is part of the Allrecipes Food Group. © Copyright 2023 Meredith Corporation. All Rights Reserved. Cooking Light may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Cooking Light. All rights reserved. Printed from https://www.cookinglight.com

    View image

    Your Winter Exercise Survival Guide
    this link is to an external site that may or may not meet accessibility guidelines.