If you’re like many runners, you may find yourself focusing more on cross training during the winter because it’s difficult to run lots of miles in the cold or on the treadmill. But if riding the bike or elliptical machine at the gym is already getting old, try shaking up your winter routine with one of these outdoor winter cross-training activities that take advantage of snowy and icy conditions.
Snowshoeing: Whether you’re walking or running in snowshoes, you’re using the same muscles as regular running. So if icy and snowy conditions are making it impossible to run outside, snowshoeing is a great substitute. It’s also a fun activities to do with a friend or your kids.
Snowshoes are not cheap, but some sports gear shops that rent snowshoes, so you can try them out before making an investment. You might also find some used snowshoes on sites like craigslist or eBay, or Facebook Marketplace.
Cross country Skiing: When you’re cross country skiing, you vigorously working your entire body to propel yourself forward. You’ll get an incredible upper- and lower-body workout as well as work your core muscles. Outdoor stores such as REI rent Nordic skis (used for cross-country skiing) if you want to try it out without purchasing skis. Check out TrailLink.com to find cross country skis (and showshoeing) trails near you.
Downhill skiing and snowboarding: Although they’re not as much of a total body workout, downhill skiing and snowboarding are still great workouts to strengthen your legs and core. Many ski mountains offer free beginners lessons if you’ve never skied before.
Ice skating: Ice skating (or playing ice hockey, if that’s your thing) is also a great workout for overall conditioning. All that gliding, pushing, and staying upright helps strengthen your leg muscles and improve your balance and stability, which will definitely help your running.
Benefits of Exercising Outside in Cold Weather
Enhanced Mental Toughness
Not only will you beat boredom and get an excellent workout, but doing a fun, invigorating outdoor activity will build up your tolerance for the cold weather and make running in freezing temps much more bearable.
Exercising in cold weather can help you build mental resilience, as you learn to push through discomfort and embrace the challenge. This type of mental fortitude can translate into other aspects of life, making you more confident and adaptable in stressful situations.
Stress Relief and Better Mental Health
Being outdoors in nature can have profound benefits for mental health, and cold-weather workouts are no exception. Studies have shown that spending time outside – even in colder conditions – can lower stress levels, improve mood, and combat anxiety.
The fresh air, scenic surroundings, and invigorating environment can boost your overall well-being and help clear your mind. Additionally, cold-weather exercise can release endorphins, the body’s natural “feel-good” hormones, leaving you with a sense of accomplishment and happiness.
Better Sleep Quality
Exercise, in general, can help you sleep better, but cold-weather workouts might have an added benefit. Research suggests that exposure to cooler environments can help lower the body’s core temperature, which is essential for falling asleep faster and achieving deeper rest.
Increased Vitamin D Exposure
Winter can be a tricky time for maintaining adequate vitamin D levels, especially if you live in areas with long, dark winters. However, spending time outside even during colder months gives you the opportunity to soak up natural sunlight, which helps your body produce vitamin D. This important nutrient supports your immune system, strengthens your bones, and helps maintain mood stability.
Safety Tips for Outdoor Winter Activities
Like running outdoors in the winter, you need to take precautions to make sure you’re staying safe, comfortable, and protected from the elements. Here are a few safety tips to keep in mind:
- Make sure you warm-up first. Whichever outdoor activity you’re doing, make sure you do a proper warm-up to get your muscles warmed-up and ready to go. A warm-up is especially crucial in the cold weather, since your muscles will be colder and tighter than they are in warmer weather.
And when your muscles are warm, you don’t notice the cold as much. Do some warm-up exercises such as marching or jogging in place, jumping jacks, squats and lunges.
- Dress in layers. Like on your outdoor runs in the cold weather, dress in wicking layers, so you can take clothes off if you start overheating. Your outer layer should be made of a wind-resistant, but breathable, material such as GORE-TEX or nylon.
- Use hand warmers. These small chemical packets, like Grabber Hand warmers, work wonders for keeping your fingers warm. You can also get toe warmers for your feet.
- Keep your head covered. You’ll lose a lot of heat from your head during any outdoor winter activity. Wearing a winter hat made of a warm fabric like wool or fleece can help you stay warmer and comfortable for longer periods of time. You can always tuck it in your jacket or pants if you start to overheat at some point.
- Don’t forget to hydrate. Remember, being properly hydrated is essential for optimal performance, regardless of the temperature outside. So, as you gear up for outdoor winter activities, don’t forget to drink and make hydration a priority. Pre-hydration is key, as starting exercise when you’re already dehydrated can lead to decreased performance and increased fatigue.
Aim to consume about 8 to 16 ounces of water before heading out. If you’re going to be exercising for more than 60 minutes, you’ll need to use a hydration belt or a handheld water bottle to make sure you stay hydrated.
Also see: 8 Tips for Making Cold Weather Running More Bearable
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
