As the crisp, cool air of winter settles in, it can be hard to keep your workout routine going. Many people tend to stay indoors when temperatures drop, preferring the warmth of their home over outdoor exercise. But winter doesn’t have to mean the end of your outdoor fitness plans. Whether you’re a regular runner along the Turkey Creek Greenway or enjoy a brisk walk at the nearby West Knoxville Greenway, you can still make the most of the season and stay active in the cold. With a little preparation, you can stay safe, healthy, and on track with your fitness goals.

This Cold Weather Workout Guide will show you how to stay safe and active outdoors during the winter months and when to seek professional care from AFC Farragut if necessary.

How to Dress for Winter Workouts

One of the most important factors to consider when working out in cold weather is your clothing. Many people make the mistake of bundling up too much, only to become overheated once they start moving. On the other hand, dressing too lightly in the winter can leave you vulnerable to cold stress and injuries.

The best approach is to dress in layers. By wearing layers, you can easily adjust your clothing based on your body temperature during exercise. Start with a moisture-wicking base layer to pull sweat away from your skin. A breathable mid-layer (like fleece or a light sweater) helps with insulation, and a water-resistant outer layer protects you from wind and snow. If you’re planning to do activities like running or cycling, you’ll also want to invest in gloves, a hat, and warm socks to keep your extremities protected. Don’t forget a breathable, lightweight jacket that’s water-resistant in case of unexpected weather!

As you exercise, your body temperature will fluctuate. So, consider shedding layers as you get warmer and putting them back on afterward. Always listen to your body to avoid overheating or getting too chilled.

Warming Up and Stretching in the Cold

When it’s cold outside, your muscles and joints may feel stiffer than usual, making it more difficult to stretch and warm up. A dynamic warm-up is essential for reducing the risk of injury, as static stretching (like holding stretches for extended periods) can lead to muscle strain in colder temperatures.

Before heading out for your run or outdoor workout, spend a few minutes doing movements that target your major muscle groups. You can try leg swings, high knees, arm circles, or torso twists. These dynamic exercises will increase your heart rate, warm up your muscles, and improve your flexibility.

In addition to dynamic stretching before your workout, be sure to cool down with light activity and static stretches after you finish. This helps your muscles recover and prevents stiffness or injury.

Check the Weather Conditions

Winter weather can be unpredictable, so it’s important to check the forecast before heading outside. Temperature alone isn’t the only factor to consider when exercising outdoors during winter. Wind chill, snow, and icy conditions can significantly increase your risk for injury.

In cold weather, you may also be at risk for hypothermia or frostbite. Hypothermia occurs when your body loses heat faster than it can produce it, causing your core temperature to drop. Symptoms include shivering, confusion, and fatigue. Frostbite, on the other hand, is a condition that occurs when skin and underlying tissues freeze, most commonly affecting the fingers, toes, ears, and nose. Signs include numbness, tingling, or a feeling of “pins and needles” on the affected area.

If you’re experiencing any of these symptoms, it’s critical to seek medical attention immediately. AFC Farragut is here for same-day care for any cold-weather injuries.

Preventing Winter Workout Injuries

One of the biggest risks to outdoor exercise during the winter months is the increased likelihood of slipping on ice. If you’re running or walking on trails or sidewalks that may not be fully cleared of snow or ice, take extra caution with your footing. Wear shoes with good traction, or use anti-slip cleats or spikes to improve your stability.

Even without ice, winter sports like skiing or snowboarding, or even a simple jog on cold, hard ground, can lead to muscle strains, sprains, and fractures. A tendon injury could occur from overexertion or sudden twisting, while a bruise or cut might happen if you fall or bump into an object. It’s also important to remember that sunburns can still happen in the winter, especially with reflective snow or bright sunlight.

If you experience any acute injuries such as strains, fractures, sprains, or cuts, don’t hesitate to visit us. Our walk-in clinic provides same-day treatment for injuries like these, and our compassionate staff can offer treatment for injuries like:

• Sprains and strains
• Fractures and breaks
• Cuts and bruises
• Sunburn
• Tendon injuries

When to Visit AFC Farragut

If you’re dealing with an injury or illness related to your winter workout, we’re here for you. We offer same-day urgent care for a variety of health concerns, from cold-weather injuries to acute illness treatment. We accept most major insurances and provide affordable care for self-pay patients. Our clinic is open seven days a week, making it easy to get the care you need when you need it.

Winter doesn’t have to be a barrier to staying fit and active. With the right clothing, preparation, and awareness, you can safely exercise outdoors and stay on track with your fitness goals. Don’t let the cold stop you, embrace the season with a winter workout routine that keeps you healthy and safe. And if you do need medical care, AFC Farragut is here for you with quick, compassionate service.