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How To Layer Your Clothes for Cold Weather Workouts

Updated: Nov 9, 2021

Keep up with your Squad Fitness workouts during the fall and winter by following our simple guide.


Now that Fall is here and the temperatures are starting to drop, you may feel like exercising outdoors is just not your thing. Don't let those cold temperatures scare you off! You simply need to choose the right layers of clothing that protect your skin from wind and cold, keep your muscles warm, and help regulate your body temperature. Keep reading to learn about the 3 layer rule.


Layer 1: The Base Layer

Start with a base layer of tight-fitting compression material in order to keep moisture and sweat away from your skin. Try running tights and a long-sleeve tech shirt. Your goal here is to stay comfortable and dry. Aim for silk, polyester-blend, or synthetic fabrics instead of cotton. The latter actually absorbs sweat and will ultimately make you feel colder.


Layer 2: Extra Warmth

It’s all about insulation when it comes to your next layer. Look for something a little looser than your base layer that offers full range of motion, but still carries moisture away from your body. Spandex or fleece are great, inexpensive options. A sleeveless vest or a pullover does great here too.


Layer 3: Outer Layer

Your final layer should repel water, block wind, and hold in heat. A windproof running jacket or loose-fitting running pants (to be worn over tights) will work great.

You’ll want to specifically look for wind-blocking fabrics that breathe, like a polyester blend, and try to avoid rubber or plastic materials that allow moisture to build. The key here is to choose a layer you can easily take on and off depending on your temperature.


The Extras: Head, Hands, Ears, and Toes

Finally, don’t forget about your head, hands, ears, and toes.

Choose warm, non-bulky socks ( I sometimes wear two pairs) and a water-resistant running shoe with lots of traction to avoid slipping. Grab a pair of thin gloves or mittens to keep your hands toasty. Finally, a headband or hat will protect your head and ears from the cold and wind, as well.


One last Tip:

As a rule of thumb, always dress for weather a little bit warmer than it is outside. Once you get moving in chilly temperatures, your body will heat up fast, and once you stop moving, you’ll cool down fast.


So remember, there's no such thing as bad weather, just bad clothing! Throw on those layers guys and I'll see ya in the outdoors!


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