More Winter Workout Encouragement

In my ongoing effort to convince those of you who remain skeptical that outdoor winter workouts can be enjoyable, I am offering here some additional tips. But first I will describe what I wore today. Let’s run through the checklist from my previous post:

• Temperature – This morning at 6:30 AM the outdoor thermometer read +26 degrees - positively balmy for December in the Black Hills of South Dakota. By the way, if you do not have an outdoor thermometer, it is a worthwhile investment. I have one that sits just outside my bedroom window. It gives a digital read-out and I do not think it cost more than $10.00. It is rarely in direct sunlight so it gives a pretty true picture of actual temperature at any given time of day. Note the temperature and what you where that day that works for future reference.

• Wind – There was no indication of wind so far this morning.

• Sun – A hint of sunlight on the rise, but clouds were also readily apparent, so I knew I could not count on full sunlight, but should be prepared for it just in case.

• Activity – I knew I would be both walking and running today so it was best to prepare for reasonably intensive activity.

• Other Factors – Snow remains on the ground, pretty heavy in many places. This can intensify activity, but also means potential for cold and possibly wet feet. Also the angle of the sun is at its lowest at this time of year so even if the sun became strong, it would take at least a couple of hours to reach some of the places I would be in and might not reach others at all while I was out.

So here is what I wore:
• Feet – Normally for 30 degree weather, I could easily wear ankle-height socks. But because of the snow cover, I opted for a midweight pair that extended well past my ankles since I did not want to chance kicking snow onto bare ankles. Also, as a concession to the snow, I used a very thin, very low pair of “no-show” socks underneath the midweight pair. My toes get cold, so I keep these on hand. As always, they are a blend of synthetics (no cotton!) and can be purchased in 3- or 6-packs inexpensively at discount stores.

• Legs – First layer: a midweight pair of tights (I think of these as my “30 degree tights” since they have been tested and work at this temperature). I would normally not have needed a 2nd pair over these, but because of the snow and the shade, I opted for a pair of very lightweight nylon pants. If there had not been snow, I would have worn a lightweight pair of nylon shorts over the tights just as an extra bit of protection plus pockets. I only buy shorts that have pockets. They can be difficult to find but I really like my pockets.

• Upper Body – First layer: a lightweight polyester zip-T neck; 2nd layer – a thin nylon long-sleeve shirt (I could also have reversed these layers – a matter of personal preference). Absent snow and shade, these two layers would have been sufficient. Given today’s conditions, though, I topped them with a lightweight nylon shell jacket. I eventually took the jacket off when the sun came out, but it is light enough to tie around my waist without being cumbersome.

• Hands – Lightweight polypro liners were sufficient today. I doubled them because of my cold hands.

• Head – Blaze orange knit cap.

So, for today’s conditions, lighter versions and fewer layers, but the same principles still apply as for colder or warmer conditions. Temperature, wind, sun and activity, in addition to what you are willing to carry all need to be taken into consideration. By the way, today turned into an absolutely beautiful day. If you did not get out there, you missed a great opportunity to celebrate the winter!

Now for some additional tips:

• Try a winter sport. Have you ever used snow shoes? Or cross-country skis? Downhill skiing is fabulous for those who can do it. But many people have concerns about the skills and expense required or do not want to travel to a ski area. Here in the Black Hills we are blessed with an abundance of accessible forest service roads which can be used year-round free of charge for cross-country skiing, snow-shoeing or just plain hiking. We also have nearby lakes and ponds that are perfect for ice skating. Many outdoor stores allow you to rent equipment so you can try something new. If you find something you enjoy, it can put a whole new spin on your winter outlook.

• Hiking in winter can be excellent exercise. Tramping through snow can give your workout an extra boost. Be careful to stay in clearly marked areas since trails can look different with snow on them making it easier to get lost. Wear hiking boots or other sturdy footwear to minimize the risks of falling. In icy conditions, there are ice-walkers that can be attached to your shoes to help your feet grip the ground. I like the rubber ones with tiny replaceable spikes that pull over the soles of your shoes. There are several different types available at outdoor stores or from campmor.com.

• Don’t forget sunscreen and hydration. Just because it is cold does not mean that you don’t need these things. I always – repeat: always carry water with me. It is easy to find water bottle carriers that you can strap around your waist. You never know when you are going to be out longer than you planned. Also weather conditions in this area can change at any time. A few clichés are useful here: be prepared and better than safe than sorry.

• Finally, if you must be indoors, try something new. How about that pilates class you’ve been meaning to try? Or yoga. Or a dance class. There are endless workouts of every type and combination available on DVD. An extensive collection of workout DVDs can be found at collagevideo.com or google “exercise” and see what is available for free on the internet. Many people loathe treadmills, but they are far from the only indoor option.
Bottom line – don’t let winter get you down. I welcome your comments, questions or suggestions. You can post a comment here or e-mail me at peg@custersoapcompany.com. Happy exercising!