Beat the Freeze: How to Train Safely in Cold Weather

Hey Parents and athletes! Gaspar here once again. I know that for most of us, not too long ago we were still in the midst of summer, but next thing we know, the pretty leaves of the fall season are upon us, and then boom! Winter is here! So what do we do then? I felt like transporting myself forward in time and discussing some winter training safety tips. Let's dive into today's topic!

As the temperatures drop and winter arrives, so do unique challenges for athletes training outdoors. Whether you're on the track, the field, or the court, cold weather requires a different approach to stay safe and perform your best. Young athletes, in particular, need to be mindful of these conditions as their bodies are still developing.

This guide covers key strategies to stay safe, healthy, and high-performing when training in cold and chilly conditions.

Why Training in the Cold is Risky

When you exercise in cold weather, your body has to work overtime to stay warm. This can lead to a few risks:

• Hypothermia: A dangerous drop in body temperature that can lead to shivering, confusion, and loss of coordination.
• Frostbite: Damage to skin and tissues from freezing, most common on extremities like fingers, toes, and ears.
• Cold-Induced Asthma or Bronchospasm: Cold, dry air is a common trigger for exercise-induced bronchoconstriction. When you breathe in cold air rapidly during a workout, your airways can narrow, leading to coughing, wheezing, and shortness of breath. This is especially common in athletes with pre-existing asthma, but can also occur in those who don't have it regularly. It's a key reason why many feel a "burn" in their lungs in chilly weather.
• Muscular Injuries: Cold muscles are less flexible, making them more susceptible to strains and pulls. This is because lower muscle temperatures reduce tissue elasticity and blood flow, making it harder for the muscle to stretch and contract efficiently.

Dress Smart: The Layering Strategy

Here's something most young athletes get wrong—they either overdress and overheat, or underdress and freeze. The key is layering.

• Base Layer: Moisture-wicking material that pulls sweat away from your skin. Never cotton—it holds moisture and makes you colder.
• Middle Layer: Insulation to trap heat. Fleece or synthetic materials work great.
• Outer Layer: Wind and water-resistant shell to protect from the elements.

And here's the pro tip: You should feel slightly cool when you start. If you're warm standing still, you'll be overheating within 10 minutes of training. Your body generates a ton of heat during exercise, so dress for 15-20 degrees warmer than the actual temperature.

Don't forget extremities—gloves, hat, and warm socks. You lose a lot of heat through your head and hands.

Adjust Your Warm-Up and Cool-Down

A proper warm-up is even more important in the cold. It helps increase blood flow to your muscles and gets your body ready for activity. It is the most critical step to preventing muscle strains and tears.

Warm-Up

Spend extra time on your warm-up, perhaps 10 to 15 minutes. Start with light cardio, like jogging in place or jumping jacks, and then move into dynamic stretches such as leg swings, butt kicks, and walking lunges. This type of active movement is far more effective at warming up muscles and preventing injuries than static stretching.

If possible, start your warm-up indoors. Get your heart rate up and your muscles warm before you step outside. This makes a huge difference.

Cool-Down

Be sure to cool down and get out of your wet clothes as soon as possible after your workout. Your body temperature can drop quickly once you stop moving, increasing the risk of hypothermia.

Here's what I tell my athletes: The moment you finish training, get inside. Don't stand around chatting in the cold. Get warm, get dry, get recovered.

Hydration and Nutrition are Still Key

When it's cold, you don't feel as thirsty, but you're still losing fluids. This is because your body works hard to humidify the cold, dry air you breathe in, which leads to fluid loss with every breath. You also sweat, especially when wearing layers, and that sweat evaporates quickly in the dry air, so you may not even notice it.

Hydration: Still a Priority

Maintaining hydration is just as important in the cold as it is in the heat, if not more so. Dehydration can impair your performance and increase your risk of cold-related injuries.

• Before Training: Drink plenty of water or a sports drink in the hours leading up to your workout.
• During Training: Don't wait until you're thirsty to drink. Thirst signals can be blunted by cold. Instead, take small, regular sips of water or a sports drink every 15-20 minutes.
• After Training: Rehydrate immediately after training. A good rule of thumb is to drink 16-24 ounces of fluid for every pound of body weight you lose during exercise.

The Role of Nutrition

Proper nutrition provides the energy your body needs to stay warm and perform. A small snack rich in carbohydrates before a cold-weather workout can give you the necessary fuel. This helps maintain your blood sugar levels and supports your body's ability to generate heat and muscle energy.

Think of it this way—your body is burning extra calories just to stay warm. If you're not fueling properly, you're asking your body to train hard AND keep you warm on an empty tank. That's a recipe for poor performance and potential injury.

Our IGNITE Membership includes custom meal planning to help your athlete fuel properly year-round, and our ASCEND Membership provides enhanced meal planning with personalized guidance for optimal performance in all conditions.

Know the Warning Signs

Athletes, coaches, and parents must recognize the symptoms of cold-related illness.

Signs of Hypothermia (Mild to Moderate):

• Shivering
• Numbness in the hands and feet
• Slurred speech or clumsiness
• Drowsiness

Signs of Frostbite (Immediate Action Required):

• Numbness or tingling
• A waxy or pale appearance to the skin
• Aching or throbbing pain

If any of these occur, immediately get to a warm, dry place, remove wet clothing, and seek medical attention if symptoms persist.

Here's the thing—young athletes often don't recognize these symptoms in themselves. They're focused on training, on performing, on not looking weak in front of teammates. That's why coaches and parents need to be vigilant. If you see any of these signs, intervene immediately.

When to Move Training Indoors

Look, I'm all for mental toughness and training through adversity. But there's a line. When the temperature (including wind chill) drops below 0°F (-18°C), or when conditions are extreme (heavy snow, ice, high winds), it's time to move indoors.

This doesn't mean taking the day off. It means adapting. Bodyweight training, resistance band work, indoor cardio—there are plenty of ways to maintain fitness without risking cold-weather injuries.

Our Bodyweight program is perfect for those days when outdoor training isn't safe. You can get an incredible workout with zero equipment, in the comfort of your home or gym.

And if you want a comprehensive program that adapts to your athlete's needs and environment, our Kickstart Trial includes personalized training and live coaching to help navigate seasonal challenges. It's just $69 for 14 days, and if you join a membership, that $69 is credited back.

The Mental Side of Cold Weather Training

Here's something people don't talk about enough: Cold weather training is as much mental as it is physical.

When it's cold, dark, and uncomfortable, it's easy to skip training. It's easy to make excuses. And honestly? Sometimes that's the right call. But most of the time, it's just resistance.

Training in challenging conditions builds mental toughness. It teaches your athlete that they can do hard things. That discomfort is temporary. That they're capable of more than they think.

But—and this is important—there's a difference between productive discomfort and dangerous conditions. Learn to recognize the difference.

Final Thoughts

Training through the winter is a great way to build mental toughness and stay in shape, but it should never come at the expense of your health. With the right strategies—dressing in layers, a proper warm-up, smart hydration and nutrition, and cold weather awareness—young athletes can thrive even when the temperature drops.

Stay warm, stay safe, and keep chasing those goals!

More is not always better; Better is always better!