Layering for Outdoor Exercise During Winter
A collaboration between Krista Cook & Dr. Peter Rawlek
Editor: Kerri DeZutter
“There is no such thing as bad weather, there’s bad clothing”
With the cooler temps upon us, there are a few things to think about that may not have occurred to you if you’ve always been a fair weather jogger or exerciser. In winter there are a few cornerstones for satisfaction and safety:
4 simple principles to surviving and enjoying winter outdoor activity. The mountain winter bible for enjoying the outdoors.
1. Over Dressing. Do not over dress. It’s ok to be a bit chilled when you first start. Really.
2. Materials. NEVER wear cotton for outdoor activity. An ice climbing axiom: “Cotton Kills” (if it gets wet) (more on materials later)
3. Layers. Dress in layers (more on layers later)
4. Prepare for Stopping. ALWAYS have a change of dry under-clothing for when you finish. It is important to get rid of any wet clothing as soon as possible, especially your under clothing and layers.
Over dressing… How to crash a great day in the outdoors.
My misadventure. It was one costly mistake. It was dark on a cold December morning, -25 degree Celsius. After a two hour drive up the famous Icefield Parkway (between Banff and Jasper), having left Canmore two hours earlier at 4:30, we parked on the roadside at the trailhead that would take us to our climb. We were going ice climbing and now had to gear up. We still had a one hour trek deep into the heart of the mountain to get to the foot of the ice climb at Murchison Falls.
The wise advice from my climbing partner (a guide at Yamnuska Mountain Adventures) dress light at the start. “Go Bold. Start Cold.” BUT, I was cold. I was inexperienced and said the heck with that advice. I threw on everything I had -- my Patagonia eider down, added a heavier eider down vest, overlaid with my Arc’teryx shell. I was heating up just standing there. Hmmmmm. I was wearing really good gear. But… I was way overdressed.
Ten minutes into the hour trek up, I was really warm and had a heavy sweat on. -25 degree weather, sweating and then the chill set in when we paused for a minute. I never warmed up. My energy quickly got zapped out of me. I never recovered. I was freezing. What was intended to be an eight hour mountain adventure on ice, got cut short. We retreated back to the car two hours later. I was done. Chilled. Drained from the cold chill of two hours and the sweat. All because I overdressed.
“Go bold, start cold.” Do not overdress
This will take some experience. As you exercise, your body will warm up and keep you warm, even when it’s cold outside. The rule of thumb is to wear enough layers so that you feel cool (not freezing!) standing still before you begin!
Dressing properly does not mean you do not bring extra layers in your pack. It is imperative to have a good eider down in your pack and a change of clothing. My partner had the same clothing as I did but the down jacket was in his pack. It is imperative to have layers and especially an eiderdown to throw on for when you stop.
My go to purchase for eider down jackets are either the MEC or REI brand eider down (best price with quality) or a Patagonia (most environmental). These should always be accessible when you are out for hours in the winter. So dress light to start with extra layers and a down in the pack not necessarily on the back!
Material
The material you wear makes all the difference in whether or not the weather wins or you win! There are only two types of materials to consider: Synthetic and wool (avoid cotton - see below)
Three points that drive the choice of material:
1. Keep you dry. (“wick” moisture away from the skin and get rid of it)
2. Keep you warm (insulate)
3. Breathability (get rid of wet sweat and breath to so you don’t overheat).
There is a problem here. There is a tug-a-war between “keep warm, but minimize overheating and sweating” versus keep cool and “dry” but to not get cold from one’s clothing being too “breathable”.
The problem solved! Outdoor companies and nature have developed materials that wick moisture away from the skin. The result is you remain dry. The science is that the moisture catches a ride with and travels with the heat leaving the body. It is removed from the skin. These ideal materials enhance the moisture moving with the heat away from the body. The result, dry and comfortable while exercising in the cold BUT warm and dry.
A go to natural material is Merino wool. A close fitting top and bottom is superman in wicking moisture, breathability, and of course warmth next to the skin (By the way Merino wool is NOT itchy like wool). New Zealand, the origin of sheep carrying merino wool are soft and cuddly. Nice next to the skin or as a second layer (layering explained below).
The alternatives to merino wool are the less expensive synthetic materials designed and carried in many popular outdoor stores like MEC, REI, Valhalla Pure. Experts there will guide you in choices, but just in care here are a few of our favourites. The Craft brand carries a nice array of selections, the Active Intensity line, and the Fuseknit Comfort line. The MEC store has a whole selection of base layers and materials both merino blends and synthetic. And if you are in the USA, there is the go to REI. Another go to brand is Ice Breaker for base layer. My all time favourite but hard to access in North America is the Norwegian brand, Brynje of Norway.
The material of the immediate layer next to your skin, the base layer, is very very important. That is socks, leggings/underwear, sports bra, shirt and gloves-- they must keep you dry, warm, and breath. This is a triad and if one fails they all fail.
Layers
You’re going to need a number of these, but likely not as many as you think. The layers that work best vary from person to person, as everyone has a different tolerance for cooler temperatures. There is also no need to wear leggings or tights if you prefer loose clothes. The rule of thumb for base layers and mid layers is “Thin is in.” Keep them thin! And you need a shell (wind breaker that breaths)
Lots of layers. When you’re learning, it’s better to err on the side of caution. A freezing, miserable experience will leave you skipping your next workout. It’s annoying to have to remove layers, but you can always tie them around your waist and make a mental note to go lighter next time. Build your insulating layers intelligently. Here is how.
The key layers explained:
The baselayer- (that layer that sits next to your skin) is something fairly snug and thinner. Snug is important for efficient wicking of moisture from the skin. (thinner wicks the moisture to the outer side of that layer travelling with the heat loss, thereby keeping the inner layer next to your skin dry- remember “Near the skin keep it Thin”). Again our go to choices: The Craft brand carries a nice array of selections, the Active Intensity line, the Fuseknit Comfort line. The MEC store has a whole selection of base layers and materials both merino blends and synthetic. And if you are in the USA, there is the go to REI. Another go to brand is Ice Breaker for baselayer. But my all time favorite but hard to access in North America is the Norwegian brand, Brynje of Norway, it is the lightest, warmest, driest base layer I have owned. My go to when exercising in the coldest weather.
The mid-layer- (this layer needs to breath, and can be looser) The mid-layer is usually a looser, long sleeve on top (or use two if cooler). The goal is if cooler, add more layers here, not one thick layer. Again see the MEC, Valhalla Pure Outfitters or REI are the stores to visit.
The Outer layer- the wrapping to finish it off, the “shell.” A light jacket to break the wind but breathes or a light insulating jacket (pick and choose, depending on the temperature). Choices of inexpensive but effective outdoor “shells” can be found at MEC, Valhalla Pure, and REI. If you don’t have these, start with what you have, as long as it’s NOT cotton, as long as it stops the wind.
**And remember to bring a Buff for your neck. The way to neutralize any cold day.
Important Extras
Don’t “lose” your head!
We lose lots of heat through our heads and the back of our necks; as the air-cools down, remember to bring a Toque or a headband! Thin headbands are great if you sweat a lot and need to release some heat, yet still keep your ears warm. Bring a pair of gloves or mittens for your hands too – nothing is more miserable than cold, chapped hands that never warm up. For your feet – wool or synthetic socks (layers of socks… thin next to the skin) will make a big difference in avoiding blisters and keeping your toes warm, even if your shoes aren’t waterproof. These materials insulate, even after they get wet, unlike cotton.
It may feel like a lot to think about at first, but like all things exercise, the best way to learn is just to start. Pick a day that’s not too cold, to get started, layer up and head out to enjoy the many activities winter has to offer! You can run, walk, hike, cross-country ski, skate, bike/fat bike (be careful on roads!), and snowshoe! Plan on rewarding yourself with a hot tea or coffee afterwards – one of the best parts about getting out in the winter is getting cozy afterwards!
Carry extra layers in a fanny pack or light backpack for when you stop. Important!
PAY ATTENTION to your body heat: Am I warming up? Take a layer off. Getting a little cool? Add a layer.
The goal is to stay warm. The bigger goal is to stay “dry”. Warm and Dry are the keys to outdoor activity enjoyment in the winter. Too warm then you’re sweating and this is a formula for disaster. Sweat zaps away warmth. Wet and cold severely zaps strength and endurance. Muscles seize up when cold!!
Sweat will make you cold. So we’re aiming for that happy middle ground, which will take some trial and error.
There are three key differences to dressing for cold weather exercise:
1. layers and
2. clothing material and
3. more layers.
Just a small note about cotton: A Canadian Rockies ice climber axiom is “Cotton Kills.” That is the first clothing rule (don’t wear cotton). Cotton gets wet. It “holds” moisture so as to cool in warmer climates. Exactly what will crash any winter outdoor activity- wet next to the skin will cause a chill.
Now you are ready… Informed… Have fun and go get fit :))