Top 10 practical tips for training in the cold

warm-up

With the cold setting in, it becomes more and more difficult to keep to our training. It is much more difficult to train in the winter cold than it is in any other season. You need to keep in mind several factors if you want to continue training in the cold and maintain your health at the same time.

You can follow the tips given here for training in the cold.



Layer up
It is very important to keep yourself warm and the key to this is layers. You should layer in this way, the innermost should be able to let the sweat escape away from skin, and the middle layer is the insulating layer from cold while the outermost layer should provide protection against wind and water. As far as swimmers are concerned, they can go for artificial clothing like petroleum jelly to keep the heat in.

Warm up
There should not be a big time gap between your warm up and the start of your training. There are chances of cooling off faster and therefore, you should have a longer and more intense warm up session.



Take adequate amount of fluids
It is a common mistake to ignore drinking enough amount of fluids during winter or cold. Even if you might not be sweating as much, you still are losing water. Therefore, it is important to keep your fluid intake steady.

Stretch out
After you warm up, remember to stretch out. This is important because in winter, the motor control becomes impaired and so your risk of falls, sprains or injury becomes higher.

Do not overexert
Your heart is under strain in the cold. Therefore, take care not to overexert yourself.




Make up for your carbohydrate depletion
If the amount of circulating fatty acids decreases, then carbohydrate utilisation will increase and this will cause lactic acid production. Shivering will further use up carbohydrates. Fatigue will set in after prolonged exercise and hence intensity of exercise will reduce, causing reduction of heat. This may lead to hypoglycaemia and then even to hypothermia. Therefore, it is important to take enough carbohydrates.

Dry yourself
If your clothes are wet, they will not provide any insulation or protection. Therefore, keep yourself dry.

Keep your head covered
Use head covering, gloves and socks to keep from peripheral cold injuries.

Remain active
If you keep sitting, it is bound to make you feel cold. Stay active to produce heat.

Keep away from alcohol
Alcohol will not only reduce your stamina and mental sharpness, it also causes heat loss.



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