Layering for Outdoor Exercise During Winter

School
Written By Peter Rawlek

Dr. Peter Rawlek

Editor: Kerri DeZutter

“There is no such thing as bad weather, there is only bad clothing!”

(Scandinavian author unknown) 

Being active in winter is fun and important. It should not be avoided.How you dress for it is important. Here is some information you should know.

Winter is about cooler days and colder days. Warmer winter days, near -5 degrees and sunny, are not summer wear-shorts days but how you dress for -5 degrees Celsius will be much different in how you dress for -20 degrees Celsius days.  In winter we dress differently from summer. And in winter we dress differently for a warmer winter day than we dress for a cold winter day. 

To have a good time outside in winter, it is all about dressing properly. How to dress for the weather. How to dress to enjoy being outside. There are a few things that are key. 

The key first questions.

1. First, the weather now (and layer): Ask yourself: What is the weather? How cold is it? Is it windy? What is the wind chill? How is the weather going to change later in the day? Do I plan to be outside later into the evening (when temperatures start to drop, burr…)?.

2. Where or how do I get warm if needed? This will require either extra clothing or a planned access to indoor warming areas.  Ask yourself, when I am outside, is there an indoor place I can go to if I get cold? If not, what extra clothing should I bring, just in case. 

3. What am I doing outside? Ask yourself:  Am I going outside to run around, play tag? -or- Am I just going to walk over to my friend's place down the street? -or- Are you just going for a car ride with your parents? You would dress differently for each of these. 



The winter rule book for dressing to enjoy the outdoors.

1. Materials.  AVOID wearing cotton for outdoor activity. More below on material choices. 

2. Plan for possibly getting a chill.  Do not over dress for being active outside. It’s ok to be a bit cool when you first get outside. But in case you get cold you should have an exit plan from the outdoors. The “Plan” is one of two options: either plan for a place you can go to warm up or have extra warm clothing, a jacket, with you if you need it.

3. Layers.  Dress in layers is key for a fun day. Layers allow you to shed or add a layer depending how you feel. More on layers later

4. Prepare for Stopping.  It is good to  have a change of dry under-clothing for when you finish your outdoor activity. It is important to replace any wet clothing when you stop with dry clothing.

This will take some experience, but practice. 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 or a warm jacket. It is a good idea to have a good winter jacket with you, especially if you are outside for a while, and in case the weather and temperatures change. 

For parents:

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 to choose for your layers

“Synthetic is King. Merino Wool is Emperor! ”

The material you wear will help in having a good day outside being active 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. (It can “wick” moisture away from the skin when you are exercising. Staying dry is key. 

2. Keep you warm. Insulates but breathes (clothing material that allow for moisture to leave)

3. Your clothing needs to “breathe.”  It must move “wet sweat” away from your skin and also breathes so you don’t overheat.

One problem you must avoid! 

Wet clothing next to your skin gets cold really really fast on a colder day, and you will get a chill. There is a tug-a-war between keeping warm, but minimizing overheating and then sweating versus keeping cool and remaining dry.

The problem solved! 

Science 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 a base layer next to your skin, catches a ride with and travels with the heat leaving the body. As heat moves from the warm skin to the cooler outdoors, so does moisture hitch a ride with it. 

Layers of thin clothing help a lot. Layers work together to move moisture to the outside while between the layers they maintain a good temperature. Each next outer layer being 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 increase the amount of moisture (sweat) moving with the heat as it travels away from the body. 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.  

For Parents: 

The less expensive synthetic materials designed and carried in many popular outdoor stores like MEC, 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.  

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.

Layers

“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. 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”).

  • 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 you’re feeling chilled, add more layers here, or exchange a thinner mid layer for a thick layer. 

  • 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, 

**And remember to bring a Buff for your neck. The way to neutralize any cold day.

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, play games, skate, snowshoe or do just about anything. Dress properly and you are in a great place.  Plan on rewarding yourself with a warm drink 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

Now you are ready. Have fun and go get active 

“There is no such thing as bad weather, there is only bad clothing!”

Peter Rawlek
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