In the most recent years, it seems like Indiana has been skipping the Fall season. The temperatures have been dropping abruptly, which can cause an interruption in many outdoor workout regimes. Cold weather doesn’t translate in stopping, but rather in adapting. Some safety precautions can make outdoor activities quite enjoyable.

GET READY, SET…

Preparation is the name of the game, as long as we dress in the proper way to deal with the temperatures and wear adequate shoes to prevent slips, we can head out and have fun.

DRESSING IN LAYERS

There are a few factors to consider when dressing for the cold weather. Dressing in layers is highly advisable. As the body increases its temperature because of the physical activity, the first layer will become wet. The second layer will prevent the wind from cooling down the first layer too rapidly. And ultimately, the third layer will play a role in the adjustment of the temperature, being the one to be worn or removed as needed.

SHOE WEAR

There are two essential components to keep in mind when picking the right shoes: traction and temperature. Avoiding injuries caused by a slippery surface and maintaining a comfortable temperature in the feet are essential points to consider.
Adequate socks also play a pivotal role in the whole equation. The moisture from the foot can add intensity to the friction, causing blisters that could prevent further physical activities. The key is to pick a type of sock that maintains the warmth while eliminating the humidity.
Seek the most qualified advice about the kind and brand of shoes and socks, from a specialized store, such as The Runners Forum.

CONSIDERING THE WINDCHILL

WindChill is an aspect to be considered when performing any kind of outdoor activity. It refers to the way the temperature feels by taking into consideration the speed of the wind.
There is not a WindChill formula universally agreed upon. In the USA, we calculate such value with this formula, which is also utilized by The National Weather Service.

GO!

WARMING UP AND COOLING DOWN

Muscles and tendons are more elastic after reaching the ideal temperature level, which helps to prevent injuries. In cold weather, it takes longer to reach such levels. Allow plenty of time reach the level of performing at a regular pace or intensity.
Cooling down is also a phase to be considered differently. If remaining outdoors after the physical activity, consider slowing down the cool-down stage to avoid sudden drops in the temperature.

HYDRATION

It is not uncommon to underestimate the urge to stay hydrated while working out in cold weather. The temperatures can lead to the false impression of not needing so much water. In reality, the body still loses fluids, which makes it imperative to replenish them. Be sure to have handy your favorite sport-drink, not just to rehydrate, but also to replace the electrolytes lost with the sweat.