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Updated - Is it safe to workout in the cold update ?

 

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It is January 19th and we are waiting for it to start snowing here outside of Boston so I decided to post this content again.

Is it safe to workout in the cold?

Stay Safe and Strong: Cold-Weather Training Tips


Winter training builds resilience, but icy winds and freezing temps demand extra care. Whether you're prepping for a marathon or staying active, follow these expert-backed trips to crush your cold-weather workouts safely.

1. Know Your Limits

Most people can exercise in the cold, but if you have asthma, heart issues, or Raynaud's disease, consult a doctor first.

2. Watch the Weather

Skip outdoor workouts when wind chills drop below -18F - frostbite can happen fast! If conditions are harsh, take it inside.

3. Dress Smart

Layer up! Start with moisture - wicking fabrics, add insulating layers like fleece, and top with a waterproof shell. If you're chilly at the start, you've nailed it. Don't forget gloves, hats, thermal socks, and face protection for extra warmth.

4. Stay Visible and Safe

Winter means early sunsets. Wear reflective gear, stick to well-lit routes, and choose footwear with traction. Add ice grips for snowy runs.

5. Hydrate and Protect Your Skin

Cold air dehydrates you just like summer heat. Drink water before, during, and after workouts. Apply sunscreen and wear lip balm with SPF - snow glare can burn too!

6. Know the Danger Signs

  • Frostbite: Numb, tingling, or stinging skin? Get indoors and warm up gently - don't rub!
  • Hypothermia: Shivering, slurred speech, or fatigue? Call for help immediately.

7. Warm Up, Cool Down

Stretch and start slow to prevent muscle strains. After your workout, change out of wet clothes and warm up gradually.

8. Share Your Plan

Tell someone your route and return time. It's a simple step that can save your life in an emergency. 

Bonus Tip: Winter Workouts Are Worth It!

Cold-weather training boosts endurance, burns calories, and crushes winter blues. Stay consistent, listen to your body, and keep moving - you've got this!

How I Stay Active with Winter Rucking

I ruck 3 times a week, even during winter. When it's brutally cold or dangerously slippery, I pivot to rucking stairs indoors or hopping on my stationary bike. But if its' cold - not extreme - I'm out there. Once I get moving, the chill disappears, and the workout feels incredible.
 
My secret weapon? Electronic hand warmers. They're a game - changer, keeping me cozy and motivated as I power through my winter rucks. Staying active, no matter the season, it's about adapting and embracing the challenge. Cold? Bring it on! 

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