If winter is making you a bit stir crazy and you’re yearning for warmer spring weather so that you can take your workout outdoors, well then, why wait? Go ahead and get outside! Just be sure follow these tips before you brave the cold. Proper dress and a dynamic warm-up are all you need.
- Cover well: Fingers, toes, ears and face are all going to have limited blood flow while the body is trying to fuel the leg muscles during a brisk walk or run. Bottom line: If your extremities feel cold, you haven’t covered enough.
- Layer your clothes: If you get too warm, you can always remove clothing, but you can’t add once you’re out there! Extra tip: Bring a change of clothes if you will be driving to a park or trail away from home. You won’t have to drive home in sweaty clothes as your body cools, and you’ll have what you need in case an emergency situation leaves you stranded in your car.
- Consider traction devices: If you make it a habit to walk or run on snowy or icy surfaces, you may want to invest in covers that slip over your sneakers or boots for added traction.
- Warm-up first: Muscles are tighter when they’re cold and may need a little extra work to loosen up. Static stretching (holding a certain position) is not the way to go. Instead, you want to do dynamic movements that target the muscles you are about to use during your workout. Try 30-40 seconds of each of the following 1-2 times before your next outdoor walk or run.
• Jumping jacks • Butt kicks
• Leg swings • Squats
• High knees or marching in place
Now get outside and get moving!
By: Ryan Sidak, B.S. Exercise Science
Reprinted with permission.