Cold temperatures, blustery winds and gray and dreary Ohio days are upon us. These are just the conditions that prompt many of us to abstain from exercising outdoors. After all, could you imagine any sane individual opting for exposure to 20-something degrees, 30-mile-per-hour winds and snow- or ice-covered terrain, when the sanctity of a warm bed or comfortable couch in front of the TV appears to be a more sensible option? Or is it?

Winter in Ohio need not present itself as an obstacle to exercising outdoors. The availability of a multitude of fabrics and outerwear can offset the elements of winter and make it possible to engage in workouts that are beneficial, enjoyable and safe.

The Workout Wardrobe
Whether you have a positive experience exercising in a cold environment depends upon what you wear. This means dressing in the right amount and type of clothing. You should feel slightly chilled when first beginning your workout. If you are warm when you start, consider yourself overdressed. Remember that you’ll get warmer the longer your workout continues.

When planning what to wear, think from the inside out. Your first layer should consist of a wicking-type fabric, also known as technical material. This kind of material will keep your body dry by drawing perspiration away from your skin. Make every effort to avoid wearing a garment made of cotton. Cotton holds moisture, which then becomes cold and causes the core body temperature to drop. The result can be hypothermia, which can be fatal. Remember the saying among exercise enthusiasts, “Cotton is rotten.”

And think layers. Even though your first layer should be a wicking material, you can add additional layers. According to Ritchie Cohen-Smith, co-owner of Columbus’ FrontRunner, technical material is available in three weights: lightweight, middleweight and heavyweight. The heavier the weight, the better to keep you warm. Regardless of the weight, technical materials will help keep you dry. By wearing layers of these materials, you can maximize your workouts.

Many people choose to wear a shell or windbreaker as the outer layer. Years ago, windbreakers were manufactured predominately of nylon. But nylon is not a breathable material and the result is that moisture becomes trapped and cannot evaporate. Today, most windbreakers are made of microfibers, which are composed of tiny fibers that enable moisture to escape, yet prevent wind from penetrating.

It’s also important to keep the legs warm. According to Cohen-Smith, women prefer to wear tights of a technical material. Tights also provide compression to the legs, whereas men prefer to wear a shell material. Men also prefer to wear a pant that has a “wind brief” to provide warmth to the groin area. Remember that the extremities of the body have an increased tendency to be affected by the cold.

Also protect your fingers. Like the aforementioned gear that is constructed of different weights, gloves also need to be selected with a weight in mind. The heavier the weight, the greater the protection. Mittens provide more warmth than gloves with fingers.

Additionally, your head needs protection. Most people prefer to wear hats rather than headbands, as hats are more efficient in helping the body retain heat. Because a great deal of body heat is lost from the neck up, it’s important to keep this part of the body insulated. In extreme cold, some people prefer to wear a balaclava, which offers excellent protection from extreme cold and wind. There are many styles from which to choose, including some that cover the mouth and nose.

Protect your feet and toes. Wearing socks made of a technical material or a wool or wool blend will provide sound protection from the cold. Some outdoor enthusiasts prefer to wear a technical layer of socks and then a wool layer over top. However, make sure your shoes are large enough to accommodate the type of socks you choose.

And finally, don’t forget the eyes. On sunny days, wear sunglasses. The sun’s rays can reflect off standing snow and pose an even greater danger to the eyes in the winter than in the summer.

Don’t let the winter weather prevent you from being your best while exercising. Take control of the elements and the elements will not control you.

Dr. Philip Heit is Professor Emeritus of Physical Activity and Educational Services at The Ohio State University.

Holiday Gift Guide Bonus: Get the athlete on your list a variety of technical T-shirts from FrontRunner, so they never have to sweat in “rotten” cotton again. Shirts range from short to long sleeve, lightweight, middleweight and heavyweight, and offer the perfect protection for winter workouts.