How Cold Is TOO Cold to Exercise Outside?
BY ESTHER CRAIN | womenshealthmag.com
Winter is officially here: days are shorter, temperatures are plunging, and your early morning or evening run, ride, or other outdoors workout is potentially under threat by mother nature.
The good news is you don’t have to give up your outside sweat sessions just because it’s below freezing. In fact, it’s generally safe to work out outdoors until the thermometer hits a bone-chilling 20 degrees below zero, says Susan Paul, exercise physiologist and program director for the Orlando Track Shack Foundation. This is assuming, of course, that you’re comfortable, dressed properly, and aren’t a novice who thought the night of winter solstice would be a fabulous time to start training for your first half-marathon.
Follow these ground rules to minimize injuries and boost performance.
Layer up in moisture-wicking fabrics that will keep you warm and dry. But since the temperature will feel about 20 degrees warmer to you when you’re running or moving at full intensity, be careful not to pile on too many sports tops and jackets. “Wear a face mask or a scarf wrapped around your nose and mouth; this will help heat and moisturize the air before it hits your lungs,” says Paul.
Protect your extremities with mittens, gloves, wool socks, and a snug-fitting hat. “Make sure you allow your body to warm up thoroughly, since it will take more time in cold weather, rising your injury risk” says Paul.
Finally, this is not the time to break your distance record or beat your best time. Adds Paul: “Better to run long and easy in cold temps than try a speed workout.”
Reprinted from womenshealthmag.com
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