Exercising in Cold Weather: Clothing, Safety and Training Tips

Cold wind, wet snow and slippery pavements can reduce the motivation to exercise outdoors, but the arrival of winter does not mean that running, Nordic walking, hiking or other outdoor training necessarily has to stop. Many people can exercise safely in cold weather if clothing, training intensity, route and duration are adapted to the conditions.

At the same time, cold weather is not only a matter of comfort. Moisture, wind, prolonged exposure and unsuitable clothing can contribute to excessive cooling, frostbite or deterioration in movement quality. The risk is often created not by one specific temperature but by a combination of factors: cold, strong wind, wet clothing, fatigue and a session that lasts too long.

Before going outside, it is therefore important to consider not only the air temperature but also the feels-like temperature, precipitation, surface conditions and your current health.

Is it safe to exercise in cold weather?

For most healthy people, physical activity in cold weather can be safe when conditions are not extreme and appropriate preparation is used.

Cold-weather activities can include:

• running or Nordic walking;
• hiking;
• skiing and ice skating;
• cycling when the surface is safe;
• short outdoor strength or general conditioning sessions.

However, there is no single temperature limit that is equally appropriate for everyone. An experienced runner who trains regularly during winter may tolerate cold conditions differently from a beginner, child, older adult or someone with cardiovascular or respiratory disease.

Before training, check:

1. air temperature and feels-like temperature;
2. wind speed;
3. rain, wet snow or a snowstorm;
4. ice and visibility;
5. whether you can quickly return to a warm environment;
6. the planned duration and intensity of the session.

If there is freezing rain, very strong wind, poor visibility or the surface is unsafe, a shorter indoor workout may be the better option.

How should you dress for exercise in cold weather?

The main principle is to use several functional layers rather than one very thick item of clothing. Layers can be adjusted during training, helping to reduce overheating and excessive sweating.

First layer – moisture management

The layer directly against the skin should help move sweat away from the body. Synthetic sports fabrics or merino wool can be suitable choices.

Cotton is generally not the best option for more intensive outdoor exercise because it absorbs moisture and dries slowly. A cotton shirt may feel comfortable at the beginning of a workout, but once it becomes wet with sweat, the damp material can contribute to faster cooling.

Second layer – insulation

The purpose of the middle layer is to retain body heat. Depending on the temperature and activity, options may include:

• a lightweight fleece;
• merino wool clothing;
• a synthetic insulating layer;
• a light training top.

For intensive running, this layer may be relatively thin. For slower hiking, Nordic walking or activities with frequent stops, more insulation may be appropriate.

Third layer – protection from wind and moisture

The outer layer should protect against wind, rain and wet snow while remaining breathable enough to avoid excessive moisture accumulating underneath the jacket.

Water resistance becomes particularly important during rain and wet snow. On a dry but windy day, a lightweight wind-resistant jacket may be the priority.

You do not need to feel very warm before you start moving. Feeling slightly cool during the first few minutes can be normal because exercise itself produces additional heat. If you are already overheating before starting, excessive sweating may occur during the session and contribute to faster cooling later.

Protect your head, face, hands and feet

In cold conditions, particular attention should be paid to areas that are often insufficiently protected:

• ears;
• nose and cheeks;
• fingers;
• feet.

A hat or headband should cover the ears. In strong wind, a thin face covering, neck gaiter or scarf can be useful. Gloves should be selected according to the activity: thin gloves may be sufficient for running, whereas slower and longer sessions may require greater insulation.

Socks should help manage moisture and fit appropriately inside the shoe. Several thick pairs of socks inside shoes that become too tight may compress the foot and reduce comfort. A better option is usually one suitable pair of thermal socks combined with footwear that still allows the toes to move freely.

Footwear and safety on slippery surfaces

In winter, appropriate shoe grip can be just as important as warm clothing. On snowy or partially icy surfaces, standard running shoes may not provide sufficient traction.

Depending on the conditions, options may include:

• winter running shoes with a more aggressive tread;
• removable anti-slip traction devices;
• water-resistant hiking footwear;
• walking poles for additional stability.

Even good equipment cannot completely remove the risk of falling on icy surfaces. If running cannot be performed safely, it is better to walk, change the route or move the session indoors.

During the darker winter months, reflective elements, a light or visible clothing should also be used so that drivers and other road users can see you in time.

Warm-up before a winter workout

In cold conditions, muscle temperature rises more slowly, so a workout should not begin immediately with maximal speed, sprinting or aggressive changes of direction.

Part of the warm-up can be completed indoors:

• marching or light jogging on the spot;
• squats;
• lunges;
• dynamic hip, knee and ankle movements;
• light jumps;
• movements specific to the planned sport.

After going outside, continue at a moderate intensity for the first few minutes. A runner can begin with walking or easy running, while an athlete preparing for accelerations can gradually increase movement speed.

A warm-up prepares the body for exercise, but it does not protect against excessive workload or an unsafe surface. The total training volume still needs to match the person’s physical capacity.

Adjust training load to cold-weather conditions

A winter training session does not need to reproduce the same pace and distance as a summer workout. Snow, wind, heavier clothing and slippery surfaces may increase the level of effort even when movement speed is lower.

For example, your usual running pace may require greater energy expenditure and muscular effort in snow. It can therefore be more practical to monitor:

• how you feel;
• breathing;
• the talk test;
• perceived exertion;
• heart-rate response.

In poorer weather, reduce intensity, shorten the route or use several shorter loops closer to home. Read more about gradual training adjustment in our article on load management in sport and rehabilitation.

Particular care is needed after a break from training. The beginning of winter is not the ideal time to simultaneously increase distance, pace and training frequency.

Do you still need to drink in cold weather?

Thirst may be less noticeable in cold weather than in hot conditions, but fluid is still lost through sweating and breathing. You can sweat even when the outside temperature is below freezing.

Before a longer session, it is sensible to begin adequately hydrated. During prolonged skiing, hiking or cycling, plan an opportunity to drink during the activity as well. In very cold conditions, remember that fluid in a bottle can become extremely cold or freeze.

Alcohol should not be used as a way to “warm up”. It may create a subjective feeling of warmth while impairing judgement and increasing the risk of unnecessary cooling.

Cold air, coughing and breathing difficulties

Cold and dry air may trigger symptoms in some people, including:

• coughing;
• wheezing;
• chest tightness;
• shortness of breath;
• unusually rapid fatigue.

This is particularly relevant for people with asthma or exercise-induced bronchoconstriction. During more intensive activity, breathing increasingly occurs through the mouth, meaning that cold and dry air reaches the airways with less warming and humidification.

A gradual warm-up and a thin scarf or face covering over the nose and mouth may help some people. Anyone with diagnosed asthma should follow the treatment and inhaler plan prescribed by their doctor.

If significant wheezing, difficulty breathing, chest pain or dizziness develops during exercise, stop the activity.

What should you do immediately after training?

After exercise, avoid remaining outside for a long time in sweaty clothing. Heat production falls rapidly once exercise stops, while wet clothing continues to contribute to cooling.

After returning indoors:

1. remove wet clothing;
2. put on dry clothes;
3. warm up gradually;
4. replace fluids;
5. eat after a longer workout;
6. assess how you feel and how fatigued your muscles are.

Read more about sleep, nutrition, hydration and load in our article about sports recovery and prevention of overload injuries.

If you notice generalised muscle soreness the following day, this may simply reflect an unfamiliar workload. In contrast, sharp and precisely localised pain, swelling, bruising or marked loss of strength may indicate an injury. Read more in Muscle Soreness After Exercise – DOMS or Injury?.

How can you recognise hypothermia?

Hypothermia occurs when the body loses heat faster than it can produce it and the body’s core temperature falls below its normal range. It is a medical emergency rather than simply an unpleasant feeling of being cold.

Warning signs can include:

• intense shivering;
• clumsy movements and worsening coordination;
• slurred speech;
• confusion;
• unusual drowsiness;
• impaired judgement;
• marked weakness.

In more severe hypothermia, shivering may decrease or stop even though the person’s condition continues to worsen. Changes in consciousness and slowing of breathing or heart function may occur.

Move the person to a warm, dry environment, remove wet clothing and cover them to reduce further heat loss. Seek emergency medical assistance if there is confusion, impaired coordination, pronounced drowsiness or a change in consciousness.

How can you recognise frostbite?

Frostbite most commonly affects the fingers, toes, ears, nose and cheeks. Early signs may include:

• numbness;
• tingling or burning;
• pale, white or greyish skin;
• unusually firm or waxy-looking skin;
• reduced movement or sensation.

Do not vigorously rub or massage a frostbitten area, and do not heat it directly against a radiator, fire or with very hot water. If there is a risk that the tissue may freeze again, it should not be thawed until the person has reached a safe environment. Significant symptoms require medical assessment.

When is it better to move the workout indoors?

An outdoor training session should be cancelled or significantly shortened if:

• there is freezing rain or a very slippery surface;
• visibility is limited by heavy snow or darkness;
• clothing quickly becomes wet;
• there is strong wind combined with a very low feels-like temperature;
• there is no way to return to a warm environment quickly;
• you have a fever or an acute illness;
• breathing difficulty, chest pain or dizziness develops;
• the fingers or face become numb;
• movement becomes clumsy or confusion develops.

Moving a workout indoors is not a failure. Adjusting training appropriately to the environment is part of a sustainable long-term training process.

Summary

Exercising in cold weather can be a safe and valuable part of a physical-activity routine, but it requires greater attention to clothing, surface conditions and training-load selection.

Dress in several functional layers, protect the hands, feet, ears and face, begin the workout gradually and do not try to maintain your summer pace at all costs. After training, change out of wet clothing as soon as possible.

If you develop intense shivering, confusion, loss of coordination, numb fingers, breathing difficulties or chest pain, stop the workout. Sometimes the best winter training session is one that has been safely adapted and moved indoors.

References

American College of Sports Medicine. Exercising in the Cold: Chilled, not Shaking!

American College of Sports Medicine. Expert Consensus Statement: Injury Prevention and Exercise Performance during Cold-Weather Exercise.

National Institute for Occupational Safety and Health. Cold Stress and Cold-Related Illnesses.

National Athletic Trainers’ Association. Environmental Cold Injuries Position Statement.

American College of Allergy, Asthma & Immunology. Exercise-Induced Bronchoconstriction.

📖 How to Return to Exercise After a Long Break Safely

📖 Training Principles – Why Are They Important for Everyone?

📖 Muscle Cramps During Sport and After Exercise

Is the Risk of Muscle Injury Higher in Cold Weather?

Aigars Caune
Physiotherapist

Cold weather itself does not mean that a muscle injury will definitely occur. However, muscle temperature rises more slowly in cold conditions, while heavier clothing, slippery surfaces and an inadequate warm-up can affect movement quality.

The greatest risk comes from suddenly progressing from rest directly into sprinting, jumping or rapid changes of direction. The warm-up should therefore be gradual and include movements relevant to the planned sport. If the surface is unsafe, high-intensity work is better performed indoors.

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