Winter Wear for Outdoor Activities
By Carolyn Anderson, CSCS
If you are like me, your favorite workouts are done outdoors. The cool, clear days of fall are ideal for outdoor exercise. So, how do you maintain enthusiasm for your favorite outdoor activities when the weather becomes cold and wet, day after day? You just dress for it! Let's focus on how to prepare for the most popular outdoor activities for the northwest region: running, cycling, hiking, snowshoeing, and cross country skiing.
The key to being comfortable has to do with staying dry … both from the inside out and from the outside in. This is where layering comes in: dressing with a base layer, an insulating layer, and a shell will keep you from getting clammy, cold, and wet.
The base layer lies directly next to your skin. For women, this layer is usually a sports bra or sports tank with a shelf bra. For men, it is typically a long sleeve shirt that is fitted but not too tight. To keep your skin from getting clammy, this layer should be made from a technical fabric that wicks. (wicking is when moisture travels from the surface of your skin through the fabric and deposits on the outer part of the fabric.)
Nestled between the moisture-wicking base layer and wind/water resistant shell, the insulating layer keeps you warm by holding escaping body heat (but not moisture) next to your body. The insulating layer could be a vest, short sleeve, or long sleeve shirt. Like the base layer, the insulating layer should consist of a wicking fabric to allow the moisture from the base layer to continue its journey away from your skin. A polar fleece vest is an example of an insulating layer.
Finally, if conditions outdoors are windy or wet, you will need a shell to protect you from the elements. Even though it won't keep you entirely dry in a downpour, a light, breathable shell is your best option. Heavier shells will actually work against your base and insulating layers by trapping moisture on the inside of the shell. Stick to a breathable shell and if you find yourself in monsoon-like conditions, try to seek temporary refuge under a tree or in loiter-friendly coffeehouse.
When exercising outdoors, your hands and feet tend to get colder than your torso or legs. This is mostly due to the large muscles of your legs and back generating heat as they work to propel you along a trail or road. Keep your hands warm with gloves or mittens. For running or hiking, there's no need to break the bank buying "technical" gloves. Home Depot sells warm gloves (meant for outdoor home projects) for a dollar..as do Target, Walgreens, Safeway, etc. These gloves will keep your hands warm when you're running. If they get too warm you can always take them off and leave them on the side of trail to pick up on your return trip – if they disappear by the time you run past again, you're only out a buck.
Warm socks are needed for most winter activities. There should be no cotton content in your socks – winter or summer. (Cotton does not wick – it holds moisture against your skin, leaving your torso cold and your feet blistered.) Smartwool brand socks are fantastic for winter activities. They are made with Merino wool, which is soft, not scratchy, and wicks moisture from your feet. And they seemingly last forever – I've had my first pair since 2005 and have run over 1,000 miles in them, mostly on wet trails. They are worth it – even at $15 a pair.
Moderate your temperature using a hat. Wet weather calls for a cap to keep the rain off your head and out of your eyes. Look for a wicking fabric (yes, even for your head) and if you can find one, get a soft-billed cap. The soft bill makes it easy to stash the hat in your pocket or pack if you get too warm. Snow sports require a hat, or toque, which can be wool or polar fleece, depending on your preference.
For cycling, because you are creating your own wind-chill factor on the bike, it's important to have wind proof gloves, a jacket that is wind proof in front, and neoprene toe covers or booties (which keep your feet from turning into popsicles). Also, a neck gaiter and thin hat to wear under your helmet help you moderate your temperature.
So, when shopping for new gear, keep in mind that you won't necessarily find the best winter clothing in the snow sports section. The best wicking clothing is often designed for rock climbers and runners (who are apparently big-time sweaters). These can easily be found in various sections of your favorite outdoors co-op or even online (from experience, I would recommend Campmor, Sierra Trading Post, and REI Outlet).
So get geared up! Then, there are no excuses for not breaking a sweat, even if the temps do drop below freezing.
