How to Layer up for Winter

Well it's that time of year again where the days are mild and the mornings and evenings are becoming fresh, crisp and chilly. People often asked me if outdoor training is a 6 month business, and assume that we move indoors during the winter months.

The truth is often the cooler months are the best times to be training outdoors for a number of reasons, which I'll detail in another blog. But for now here's a few tips on how to layer up to get the most out of training outdoors in the cooler months without freezing yourself to the bone. 

Where to Start

Obviously start with your underwear - that should go without saying, but I'm not leaving anything to chance ;-). When you know you're going to get a sweat up, it's it's a good idea to go for multiple THIN layers close to the body to start with. Ideally a fabric that is light and breatheable is recommended, but comfort is probably first and foremost. If you can't stand the feel of a synthetic fabric (i.e. polyester), cotton (or a cotton blend) will be fine - do what works for YOU.

Here's a few ideas on how to best ensure comfort and freedom of movement when training outdoors. These are based on gearing up for temperatures around 3-6 degrees celcius, but may depend on your own temperature tolerance. Try the suggestions and work out what is YOUR ideal.

Top Half - The Training Layers

I start with either a singlet or snug fitting long-sleeved T-shirt, and then the other as the second layer. Then I have a short sleeved shirt over the top, and if it's super-cold, this is often as far down in layers as I go, but can easily remove the shirt if things heat up more than expected.

Next over the top is a long sleeved pullover that is is a fairly snug fit, but easy to remove as I warm up. One that has 'thumb-holes' in the end of the sleeves is great to help keep the hands warm too - generally the first place the body stops sending blood to is the extremities, so it's good to keep these warm too, as it helps maintain your core temperature. These layers are best if a light and breathable material (e.g. dri-fit) so you can still easily move while you exercise, it maintains temperature for warmth, but breathes when you heat up so you don't cook!!

These first 4 layers are what I call 'training layers'

Warm-Up Layers

Over the training layers, I add what I call 'warm-up' layers. Some people start with a sleeveless vest in a slightly heavier fabric like polar fleece or similar, but a snug fit over your training layers. With or without the vest (matter of preference), next would be something like a polar-fleece pullover, then if needed a jacket over the top. A beanie or hoodie (inplace of the pullover) is also great to help keep the head warm, same principle as the hands. So there's 6 or 7 layers in total, and again this is gearing up to be comfortable in temperatures near zero Celsius, obviously if it's warmer then dispense with layers as needed, and ideally one-for-one. e.g. if you leave out a warm-up layer, the next layer you would leave out would be one of the inner training layers.

So that's the top half....... and that's the unisex option.

Bottom Half

For the bottom half, it can be a bit more gender-specific, but only if you wanna fit the stereotype.... I say comfort first, but do what suits YOU ;-)

For the Ladies: I can't speak from experience, but from my research it's often as easy as switching from knee-length leggings to full-length. You could always add a pair of trackie's with zips in the legs for quick removal as you warm up, or if that's still not enough, then try either compression pants or a 3/4 length pair of leggings underneath, and a full length pair of leggings over the top as your training layers!!

For the Gents: Personally (again preparing for zero C) I start with my 2XU long legged compression pants, (training layer) then my cycling leg warmers (warm-up layer), then shorts (optional - training layer), then trackies over the top (warm-up layer). The trackies come off first, then the cycling legs slip out easily from, under the shorts once things heat up a little. As a PT I often don't get quite as active as my clients (some say all I do is stand and point, but I beg to differ...) hence I add the cycling legs, but on my own training days I probably wouldn't bother with these - unless the training is on the bike of course.

For both genders, having the compression pants underneath another layer is like wearing a heater, but beware of the initial chill as you take off the outer layer - although it's only temporary. Then generally thicker than normal socks, but you still want room in your shoes for your feet to 'do their thing' in regard to proprioception. Again this is about keeping the extremities warm to prevent heat-loss.

Extremities

This is where you can lose the most heat, and also where people differ the most. Personally I can be cooking on the inside with freezing and white hands - look after the extremities as much as you need to with options like, full gloves, fingerless gloves, long sleeves with thumb-holes, beanies, hoodies, thick socks etc.

So there's a few hints and tips on  how to survive training through the cooler months and making the most of the Fresh Air and reaping the benefits that go with training in it!!! I'd love to hear if you have any other experiences and tips - add your comments below....

Some people say "Summer bodies are made in Winter".... but I say "Train Outdoors becasue you Love It, No Matter what body you've got!!" and no matter what the weather.....

I'll see you OUTDOORS.....

and DON'T FORGET YOUR SUNGLASSES!!!