The first frost is on the horizon, but don't let it sideline your outdoor training. Winter workouts deliver impressive results, backed by sports science.
Efficient Winter Workouts
Is summer the prime time for exercise? Think again—winter shines for outdoor athletes. The harder you push during runs or boot camps, the more cold weather aids in dissipating body heat.
When running, your body heats up and cools via sweat. Sports physiologist Angela Hillman explains to Shape: “The cooler your environment, the more heat your body can lose—boosting your performance.” A French study on female marathon finish times confirms optimal results at 6.8°C.
Prepare Properly Lower temperatures enhance performance but demand more from muscles to generate energy, leading to quicker fatigue. Stay ahead: dress strategically, warm up thoroughly, and navigate snow safely.
Layering for Success As the Scandinavian proverb goes, “There's no such thing as bad weather, only bad clothing.” Winter demands the right gear for comfort. Personal trainer Cally Yang notes: “Overdressing in winter hinders training—you warm up fast.” Opt for layers you can shed.
Your Cold-Weather Outfit Essentials
Begin with a moisture-wicking base layer. Select a supportive sports bra and quick-dry shirt—skip cotton, which traps sweat.
For extreme cold, add a mid-layer like fleece or wool. These insulate against chill while managing moisture. Keep it loose for air circulation between layers.
Top with a weather-resistant shell, such as a hooded windbreaker, to block wind and rain. Choose reflective details for visibility at dusk, or add bands.
Layers by Temperature
Unsure about dressing? Use this guide to match clothing to conditions.
Text: Mara Ruijter | Images: Shutterstock
