winter exercise running

Some important notes before training or exercising in cold weather

Winter athletes use different training regimens to stay fit and competitive. Exercising in cold weather is one of the most important aspects of their training, because it helps them get used to certain body changes related to low temperature. But, it is important to understand that exercising in cold weather is very different from exercising when it’s warm.

There are many benefits to staying active when the temperature plummets not only is it important to keep your summer season fitness level up but regular exercise helps to shrug off the blues associated with long dark days spent mostly inside. Here are some things you should remember to stay fit and active during the winter season.

Dehydration still occurs

Believe it or not, dehydration can still happen even in cold temperatures. The only difference between cold and hot climate is that our thirst receptors are not very active during the cold season, but this doesn’t mean that we cannot get dehydrated. According to studies, thirst sensation decreases by 40% during cold season, but we still have to keep a well-balanced fluid level.

Running during winter makes your body temperature fall faster

When you move constantly, you generate heat and sweat faster. However, sweat dries faster during cold season, which means that you can lose more body heat when running. To avoid this, you should wear clothes in layers. Start off with an inner garment that effectively wicks sweat away from your skin, so as not to will leave you feeling chilled when you slow down. Next wear a warmer fleece or wool layer, and finally a breathable, waterproof outer layer. If the temperature’s really cold, wear a scarf or face mask, too, to help warm air before inhaling it in.

Don’t forget hands, feet and head. Again go for layers, a thin pair of gloves/socks under a heavier pair. A thermal beanie will help to prevent 50% of your body’s heat escaping through the top of your head.

Remember sunscreen. You can still get sunburned in the winter, especially if you are exercising in the snow or at high altitudes.


50+UPF Sunny Sleevez

About sunnysleevez

I'm a freckly red head, originally from London now living in LA with 2 pale children. Frankly with our coloring we have no business being such an outdoorsy family and living in southern California. I grew up in a time when factor 8 sun milk was considered the best protection available to combat the hot rays of a holiday in southern Spain, that lead to 3rd degree burns and the rest of the vacation spent in the shade of our apartment. As a family we love to be outside, going to the beach, camping, swimming & hiking. We can't completely avoid the sun (nor should we) but taking sensible measures to avoid unnecessary UV damage is a priority. How do we do that? By staying in the shade in the middle of the day, wearing sun protective clothing (that's why I created Sunny Sleevez), a broad brimmed hat, UV rated sunglasses, using chemical-free broad spectrum sun screen on exposed areas & eating a healthy diet with as few chemicals as possible & lots of antioxidants.
This entry was posted in Running, Winter Travel and tagged , , , , , , , , , , , , . Bookmark the permalink.


  1. Kristin says:

    Great post and great info for all runners to read! 🙂

  2. sueslaght says:

    Sound advice. Just finished a run in the snowy winter myself. 🙂

  3. Good point, layers are the KEY. I also read (and experimented on myself) that you should feel a little bit cold when you start running. This is a sign that you are properly dressed (you’ll get plenty of heat later in the run).

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s