Layering for Outdoor Exercise During Winter

Physical Activity
Written By Peter Rawlek

A collaboration between  Krista Cook & Dr. Peter Rawlek

Editor: Kerri DeZutter

“There is no such thing as bad weather, there is only bad clothing!” - (Scandinavian author unknown) 

With the cooler temps upon us, there are a few essentials to think about regarding how to dress to enjoy being outside. There are a few things you absolutely should not do. This may not have occurred to you if you’ve been a fair weather jogger or outdoor exerciser. In winter there are a few cornerstones for enjoyment and safety:

4 simple principles to safely enjoying winter outdoor activity. 

The mountain winter bible for dressing to enjoy the outdoors.

  1. Over Dressing.  Do not over dress. It’s ok to be a bit cold when you first start. Really. More below on how to dress.

  2. Materials.  NEVER wear cotton for outdoor activity. An ice climbing axiom: “Cotton Kills” (when it gets moist from sweat). More below on material choices. 

  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 remove any wet clothing as soon as you stop, 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.  We had just driven up the famous Icefield Parkway (between Banff and Jasper) arriving at our destination, 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 outer shell. I was heating up just standing there. Hmm. 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 insulated outerwear (heavy jacket) to throw on for when you stop.

In choosing insulated outerwear a few choices are stores like  MEC have choices for children and adults,  Marks, or REI who have less-expensive in-house brands (best price with quality) or a Patagonia (most environmentally conscious).  An insulated outdoor layer should always be accessible for when you stop while outdoors in winter. So dress light to start with extra layers and an insulated outerwear  “in the pack not necessarily on the back”!

Part 1: Materials for Winter Clothing

“Synthetic is King. Merino Wool is Emperor! ”

The material you wear makes all the difference!! It impacts whether or not the weather wins or you win! There are only two types of materials to consider putting on: Synthetic and wool (ABSOLUTELY avoid cotton - see below).

Three points that drive the choice of material: 

  1. Keep you dry. (“wick” moisture away from the skin and gets rid of the moisture traveling with the heat from one layer to the next)

  2. Keep you warm (insulate)

  3. Breathability (Good choice moves “wet sweat” away from your skin and breathes so you don’t overheat).

There is a problem here. 

Wet clothing next to your skin gets cold really fast and you get a chill. There is a tug-a-war between “keep warm, but minimize overheating and then sweating” versus “keep cool and remain dry”. (The other problem is to not get cold from the clothing being too thin and “breathable”).

The problem solved! 

Outdoor companies and nature have developed materials that wick moisture away from the skin. The result is the thin layer next to your skin remains dry, and the moisture travels to the outer layers and eventually outside, keeping you dry.

The science of moving moisture away from the skin

The science underpinning this is moisture travels with heat. Moisture from sweating into the base layer catches a ride with and travels with the heat leaving the body from layer to layer. Each next outer layer is a bit cooler than the deeper layer underneath it. As heat is lost traveling to the next outer layer - the moisture travels with it. 

As a result, moisture is removed from the skin (Great, I’m dry!) and travels outside. My bottom layer next to the skin remains warm (Great, I’m warm) from being dry. 

So the ideal materials enhance the moisture moving with the heat away from the body. “The wicking power.” The result, not only dry and comfortable while exercising in the cold BUT warm and dry. 

Let’s talk about materials that win the day.

A go to natural material is Merino wool. The key is all layers must be snug fitting (especially the base layer), both top and bottom for superior wicking power of moisture and of course still hold the 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 mid-layer (layering explained below). Another go to brand is Ice Breaker, Helly Hansen or MEC in-house brand of outdoor and  base layers with good materials. My all time favorite but hard to get in North America is the Norwegian brand, Brynje of Norway. They top everything out there.

The alternatives to merino wool are the less expensive synthetic materials designed and carried in many popular outdoor stores like MEC, REI, Valhalla Pure, Marks. The MEC store has a whole selection of base layers and materials both merino blends and synthetic and an inexpensive in-house brand. Marks stores carry the Helly Hansen line.  A list  of excellent inexpensive choices for children and adult wear.  And if you are in the USA, there is REI.

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 to remain warm, and to do that they must be snug and breath. This is a triad, like a three legged stool,  if one fails they all fail.

Part 2: Layering

“Thin is in!”

To thoroughly enjoy the winter outdoors you will need several thinner layers, 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. For the legs, one underlayer, leggings or tights if you prefer loose clothes will do under an outer layer. The rule of thumb for base layers and mid layers is “Thin is in.” Keep them thin! And all you need is a shell, likely a windbreaker that breathes for most winter days or if budget is the issue a insulated outer layer (my choice). You can always change the thickness or thinness of the mid-layers if the winter day is warmer or colder. 

It’s all about the 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 essentials about layering explained:

Layering involves three layers, the snug “baselayer”, the master, your “mid-layer”, and the protective “outer layer”. There are several good reviews explaining layering, but we will summarize them here.

  • 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 traveling with the movement of heat so you do not overheat while keeping the inner layer next to your skin dry- remember “Near the skin keep it Thin”). Again my go to choices: The brands mentioned previously and there is the Craft brand carries a nice array of selections, the Active Intensity line. The MEC store has a whole selection of base layers and materials both merino blends and synthetic. Marks carries the Helly Hansen line. 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 cold 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, or exchange a thinner mid layer for a thick layer. Again the MEC, Valhalla Pure Outfitters, Marks or REI are my go-to stores.

  • The Outer layer- the wrapping to finish it off, the “shell.” A light jacket (called a shell)  to break the wind but still breathes in warmer winter weather (is there such a thing :)), there is for clothing) or choosing the insulated outdoor outer layer, or the 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 and Marks. 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.

Part 3: Important Extras

Don’t “lose” your head!

The Canadian Toque

We lose lots of heat through our heads and the back of our necks; as the air temperature 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.

The Buff (yes, it is Canadian too)

The Buff is an important part of every outdoor activity and travel. It covers where up to 30% of heat is lost, the back of your neck and head. Remember to bring a Buff for your neck. The way to neutralize any cold day.

Summary

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 test and 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 mid-layer off. Getting a little cool? Change to a heavier mid-layer.

The goal is to stay comfortably warm BUT do not overheat (because you will sweat and get chilled). 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 four essentials to dressing for cold weather exercise:

  1. Layers and

  2. Type of clothing material and

  3. More layers.

  4. A Buff

 Just a small note about cotton: A Canadian Rockies ice climber axiom is “Cotton Kills.” That is the first clothing rule (In winter NEVER wear cotton). Cotton gets wet. It “holds” moisture so as to cool in warmer climates. Exactly what will crash any winter cold outdoor activity- wet next to the skin will cause a deep chill. 

Now you are ready… Informed… Have fun and go get fit :))

Leave a comment and share with your friends (only those who want to enjoy being warm and not wet with sweat.

Links to different inexpensive outdoor clothing companies:

Peter Rawlek
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