Exercising in cold weather can feel crisp, energising and thoroughly refreshing. At the same time, winter outdoor training brings its own hazards - including a higher likelihood of slips, falls and other injuries. That’s exactly why it pays to look after your body both before and after an outdoor workout during the colder months.
Why cold weather increases injury risk
There are several reasons cold conditions can make injuries more likely when you exercise.
To begin with, low temperatures can alter how your muscles work. When muscle temperature drops below the body’s core temperature of 37°C, muscle tissue becomes stiffer, less elastic and therefore more prone to damage.
This matters because even small drops in muscle temperature have a measurable effect on performance: for every 1°C decrease, our ability to generate force and power can fall by 4–6%. That reduction is especially important for dynamic activities such as running, where quick movements and explosive force production are needed.
Cold also affects circulation. When temperatures fall, blood vessels in the arms, legs, hands and feet narrow - a process known as vasoconstriction. As a result, less oxygen-rich blood reaches the muscles doing the work.
When blood flow is reduced, performance may suffer and metabolic processes may slow down, meaning it can take longer to recover after a session. In more severe cold, you may also experience numbness and poorer coordination in the extremities, which further raises the risk of slips, missteps and injury.
Crucially, you don’t need freezing temperatures for problems to arise. Spending a long time in cold, wet conditions can contribute to microvascular damage (damage to the body’s smallest blood vessels) due to sustained reductions in blood flow. This can diminish tissue and nerve function, affecting coordination and reaction time - again increasing the likelihood of injury.
Cold air can also feel harsh on the airways, particularly if you breathe rapidly during higher-intensity efforts. If you’re prone to wheezing, asthma-like symptoms or a tight chest, it may help to begin more gently, cover your mouth and nose with a breathable buff or scarf, and keep an eye on symptoms as you warm up.
Even though cold-weather exercise comes with extra risks, there are plenty of practical steps you can take before and after training to reduce the chances of injury.
1. Warm-up thoroughly for cold-weather exercise
Because colder muscles are less pliable and more vulnerable to strain, a proper warm-up is non-negotiable.
Before you start, aim for around 20 minutes of progressive warming. Begin with brisk walking, easy jogging, gentle cycling - or any activity that gradually increases your heart rate without being so hard that you couldn’t still hold a conversation.
Include dynamic movements such as leg swings, walking lunges and arm circles to raise both core temperature and muscle temperature.
Leave static stretching until later in the session, when your tissues are warmer and more adaptable.
2. Layer up
What you wear has a major impact on regulating body temperature and reducing cold-related strain. However, avoid clothing that is overly bulky or restrictive, as this can cause overheating or interfere with natural movement patterns - both of which can increase injury risk.
A better approach is to layer up effectively. Start with a moisture-wicking base layer made from natural fibres (for example wool, which helps limit heat loss even if it becomes damp). Add an insulating mid-layer (such as a light fleece), then finish with a breathable, wind-resistant outer layer.
Pay extra attention to your extremities because they lose heat quickly. Gloves, a hat and thermal socks can make a significant difference to comfort and safety.
Choose footwear with reliable grip, and consider walking poles to reduce the risk of slipping on wet or icy ground. If you’re training in low light, wear a reflective outer layer so you can be seen.
3. Fuel for your workout
Hydration is just as important in cold conditions as it is in warmer weather. However, people often drink less when it’s cold. You may also feel as though you’re sweating less, which can disguise fluid loss - making it even more important to hydrate properly.
Your energy needs can increase in winter too. Shivering, heavier clothing and the extra effort required to move on snow or ice can all raise calorie burn. Make sure you’re eating enough to maintain energy, support performance and help your body manage cold exposure.
As a guide, eat carbohydrate-rich foods before exercise. After training, aim to consume protein and carbohydrates within 30 minutes to 2 hours to support recovery.
4. Check the weather
Before any cold-weather session, check key factors such as the temperature, wind chill, moisture levels and ground conditions.
If conditions are particularly harsh - for instance, very strong winds, extreme cold, icy surfaces or heavy rain - it’s safer to modify the session or train indoors rather than risk an injury.
It can also help to plan ahead: choose well-lit routes, avoid untreated paths that are likely to ice over, and tell someone where you’re going if you’ll be out in poor conditions.
5. Cool down gradually
After your workout, bring your body down gently rather than stopping abruptly. Keep circulation moving and avoid a sudden drop in blood flow to the extremities by doing light aerobic activity such as a brisk walk, helping ensure blood continues to return effectively towards the heart.
Once your heart rate has come down, use static stretching (for example, holding a hamstring stretch) to reduce muscle stiffness and support recovery. You may also simply feel looser after exercising.
6. Change out of wet clothes immediately
Damp kit dramatically speeds up heat loss. Wet skin cools far faster than dry skin, increasing your susceptibility to hypothermia and other cold-related injuries such as frostbite.
Change into dry, warm layers as soon as you can after training to warm up properly and reduce the risk of cold-related harm.
7. Stay alert for signs of an injury
Watch for warning signs after you finish. Persistent shivering, confusion and lethargy can indicate hypothermia. Numbness or waxy, pale skin can be signs of frostbite. If you notice any of these symptoms, address them quickly and seek medical advice if needed.
Cold-weather exercise can be both enjoyable and beneficial. By taking sensible steps to reduce risk and avoid injury, you can keep outdoor training through winter safe, effective and rewarding.
Jen Wilson, Senior Exercise and Health Practitioner, Nottingham Trent University, and Athalie Redwood-Brown, Senior Lecturer in Performance Analysis of Sport, Nottingham Trent University
This article is republished from The Conversation under a Creative Commons licence. Read the original article.
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