7. Do a Warm-Up First
“Colder weather requires a longer warm-up,” Galloway says. Dynamic warm-ups increase blood flow and temperature in the muscles which, in turn, helps decrease the risk of injuries.
“When exercising in colder temperatures, you’re at an increased risk for sprains and strains,” says Debi Pillarella, an Indiana-based ACE-certified personal trainer and ACE spokesperson. Think of it as stretching a cold rubber band. It can snap easily, right? Warm it up, though, and it becomes more pliable and less likely to fray.
The best dynamic warm-up for you depends on what type of workout you’re doing. But for all warm-ups, be sure they include low-intensity movements that mimic the exercise you’re about to perform. If you’re a runner, for instance, a dynamic warm-up might include bodyweight lunges and squats, arm swings, and core activation work, Calkins says.
And be sure not to confuse warming up with static, bend-and-hold stretching. Those stretches are best saved for the end of your workout.
8. Breathe Right
If you’ve gotten your heart rate up when the temperatures drop to the freezing point, you know it feels different from working out in warmer temperatures. It can actually hurt to breathe because of how your body reacts to cold, dry air.
“In cold weather, airway passages tend to narrow, which makes inhalation more difficult,” says Pillarella.
Breathing in through your nose can help warm and humidify air, but that’s not always feasible when you’re exerting yourself and breathing heavily. Wrapping a bandanna or scarf around your mouth (or another thin fabric layer) can help trap water vapor in when you breathe out to keep air more moist as you continue to breathe.