Tips to Stay Safe and Active During a Cold Weather Workout

two women jogging in the snow

Exercising in winter can be tough but rewarding. Here are a few tips on how to keep safe and maximize your workout from Brett Hayes, director of Mizzou Therapy Services.


There have been amazing advancements in cold weather gear to keep you warm. Always dress in layers so you can remove clothing as soon as you start to sweat and then put it back on when needed.

Cover up

Skin can get irritated or frostbitten by the cold, and you might not even realize it’s happening. Know the early signs of frostbite — numbness, loss of feeling or a stinging sensation — and cover up as much skin as possible.

Choose rubber gloves

Layer rubber gloves under your regular gloves — you’ll be surprised how much warmer your hands will be!


Just because you’re cold doesn’t mean you aren’t losing fluids. Be sure to drink your water and/or sports drinks consistently.

Warm up and stretch

The cold tightens your muscles, so spend extra time on stretching and a proper warm-up to minimize muscle tightness and potential strains.

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