COLD WEATHER EXERCISE TIPS

Cold temperatures and reduced exposure to sunshine can sometimes lead to Seasonal Affective Disorder (SAD) during the winter months. However, spending time outside exercising can help alleviate the symptoms of the winter blues. Even spending just 10–15 minutes outdoors in the sunshine for exercise can have compounding effects. You can feel the benefits of boosting endorphins in your body that will leave you with a stronger sense of happiness and lightness throughout the day.

While exercising in the cold may carry risks, there are many things we can do before and after workouts to reduce our risk of injury.

Follow our cold-weather exercise tips to run safely and comfortably through wintry weather.

• Pay attention to temperature and wind chill: If the temperature drops below 0˚F or the wind chill is below -20F, you should hit the treadmill instead.
• Protect your hands and feet: The body loses heat through any exposed skin. The head, hands, and feet often feel colder because they’re often left uncovered and have many blood vessels. Wearing protective clothing helps reduce heat loss and maintain warmth.
• Dress in layers: Start with moisture-wicking base layers that wick sweat away from your body. Stay away from cotton as a base layer, as it holds moisture and will keep you wet. Add insulation layers.
• Avoid overdressing: You should feel a slight chill during the first 5 minutes of winter running; after that, you should warm up.
• Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with hydrating lip balm to prevent chapping.
• Take it easy when it is frigid: The colder it gets, the greater your risk of pulling a muscle when running, so warm up slowly. Try our Pre-Run Dynamic Warmup Routine!
• Be prepared: Know the signs of hypothermia, inform others of your outdoor whereabouts, and carry a fully charged cellphone
• Do not stay in wet clothes: If you get wet from rain, snow, or even from sweat in chilly temperatures, you are at risk of hypothermia. It is important that you change out of damp clothing immediately and get to a warm shelter as quickly as possible.
• Stay Hydrated: Despite the cold weather, you will still heat up and lose fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water before, during, and after you run.
• Be extra careful in snow and ice: Check sidewalks before using them. Wear non-skid, rubber-soled, low-heeled shoes to help prevent slipping. Avoid sudden pivots or aggressive direction changes.

Cold weather doesn’t mean stop moving—it means move smarter. Prepare your body, respect tissue stiffness, and prioritize mobility and warmth to stay pain-free all winter. If you experience an injury, our physical therapists in Pocatello are here to help you feel your best self.