Get Your Freeze On

As I sit here at my computer writing this article in my toasty warm apartment, it is currently -15 degrees outside with a wind chill taking it to -45. Now, I know we folks here in Chicago have had some bad winters but this really takes the cake! As I was driving home from the gym, I was shocked to see two people who were outside running. That's right, running in -45 degree wind chill weather! In my personal opinion, I do not think that it is healthy to train outside in these kinds of harsh conditions, and the US National Safety Council agrees. They believe danger begins when combined temperature and wind chill falls below -20 degrees F. No matter how much you love training outdoors, there occasionally comes a time when you should take your training inside. Sub- zero weather certainly constitutes a good example of this. Having said that, I know that there are many people who hate training indoors and this article is geared toward them. I have gathered some tips and ideas for those brave souls who dare to train outside even under the harshest of conditions.

First of all, I should mention that if you are new to exercise and would like to start your training program outdoors, the dead of winter is probably not the best time to begin. Why? Because your body needs time to acclimate to the cold weather. In order to acclimate, consistency becomes very important. Experienced exercisers are able to do this much easier because they have already trained their bodies to handle a certain amount of stress. However, even they need to take time to acclimate. But novice exercisers put themselves at great risk by beginning their training under harsh weather conditions. It is much better to develop a base of strength and endurance indoors first, before going outside into hazardous weather. Avid exercisers who still choose to train outdoors in frigid temperatures should set aside more time for a pro- longed warm up. Chances are, you will not be able to reach your typical speed as your body is still trying to adapt to the change in climate. After a few weeks' time however, your body should acclimate.

One of the most important things to remember when training outdoors during the winter is to dress warm! Your body needs to be well insulated. If it's not, you run the severe risk of developing hypothermia and frostbite. It is much better to create a layered barrier instead of a single bulk. This also allows you to remove a layer if you become over- heated. The first layer that is directly touching your skin should be a lightweight synthetic or polyester material. It will dry quickly and wick away moisture. The second layer should be wool or polyester fleece. The outermost layer should be lighter weight and water repellent to help you stay dry as sometimes harsh weather conditions include rain, snow or wind. About 50 percent of body heat is lost from an uncovered head when temperatures reach the freezing mark, so it is very important to wear a warm hat. It is also crucial to have a good pair of warm gloves as your body will shunt blood away from extremities to keep your internal organs warm. Gloves help to prevent frostbite and skin damage in sub- zero temperatures. To keep your feet warm make sure your torso is properly insulated. That will drive blood flow back down to your lower extremities. It is also important to avoid wearing heavy cotton materials as they tend to sop up sweat, making you wetter and colder. Wool and polyester fabrics are much better. If you are running in the dark, make sure that you wear bright, reflective outer layers so drivers, bikers, and other runners can see you. And last but not least, it is wise to consider wearing a face mask as well. If temperatures drop severely, all of the skin needs to be protected. Having a loose layer over your nose and mouth can also warm frigid air before you inhale, helping to protect your lungs.

Hydration also plays a very important role when training outdoors at any time, including the winter. You are still sweating and pushing yourself. Given the other health concerns of training in frigid temperatures, you certainly do not want to add to that by running the risk of dehydration. Drink plenty of water!

As soon as you are finished with your run or your workout, it is important to change out of your clothes as soon as possible. You are far more likely to get sick if you are sitting around in cold, wet clothes. Even if you don't take a shower, changing into dry clothes will help.

As I alluded to before, there is a certain point when weather conditions become simply unsafe. Check weather conditions before you venture outside. If the wind chill is extreme or the temperature is well below zero, Mayo Clinic suggests skipping your workout or taking it inside. Even if you think you hate the gym, there are plenty of exercises you can do anywhere, including in the comfort of your own home.

I have to admit, I am a gym fan. I don't think anything can quite compare with the variety that a gym or a health club can provide. I am also lucky, because my gym, Quads, has been listed among the top 30 best gyms in the country. However, I do understand that some people feel the need to train outdoors in nature. I hope this article has provided some insight when it comes to protecting yourself in harsh winter conditions. This is serious business, folks. Please protect yourself. Now if you'll excuse me, I'm going to go cuddle with my husband and my dog under the electric blanket.

Be healthy!

Michael Elder has been working as a fitness professional in Chicago for the last fifteen years. He comes from a background in gymnastics and is certified as a personal trainer through the American Council on Exercise (ACE). He can be contacted directly through his website, www.MichaelElder.com.