By Laura McMullen[1] for U.S. News


Nose dripping. Eyes watering[2] . Cold air freezing your throat, filling your lungs and drifting from your mouth in the form of an exhausted little cloud. Exercise outside in the wintertime, and you’ll enjoy these sensations. Consider them points of pride for braving the cold as most others pack into stuffy gyms.


Suspicious of anyone who'd voluntarily go outside -- let alone exercise! -- in 30-degree weather? You'll probably warm up to the idea if you go about cold-weather exercise the right way and let your body adjust to the low temperatures. Follow these tips from John Honerkamp, chief coach of the New York Road Runners organization, and the Mayo Clinic[3] , for safely (and even enjoyably) working out in the winter.


Acclimate. That first workout in the winter air might have seemed like a cruel joke -- with your legs feeling stuck in the mud and the cold air icing your lungs and throat. But chin up: Although it may be hard to believe now, your body will get used to the cold weather. In order for your body to adjust, however, you'll have to continue braving the outdoors for your workouts.


When you first start exercising in frigid temperatures, curb your expectations. You probably won't reach your personal records because your body isn't as naturally warmed up as it was in June, and because it's yet to acclimate. Throw in wind or snow, and your results are even more likely to be affected. "It's key to focus on effort versus actual pace," Honerkamp says.


It may take longer for your body to reach your typical speed, so leave more time to warm up. And tweak your workouts to be a little lighter at first, to help your body adjust. "Baby step it, and let your body get used to running in the cold just like it needs to acclimate to heat[4] ," Honerkamp says. After a few weeks of consistent outdoor workouts, your body will likely adapt. And in a few months, these 35-degree workouts will seem like dream as you lace up for a 10-degree run.


Find a buddy. Now that you know you must resign to a few uncomfortable outdoor workouts before your body adjusts, you may want to find someone to hold you accountable for getting out there. "The toughest part is sometimes just lacing up the shoes and getting out the door," Honerkamp says. "And that's even tougher if it's snowing or 10 degrees versus a nicer day." Find a running group, coach or friend who will count on you to brave the elements with them.


Hydrate. Even if it's not as obvious as in the summer, you're still sweating during cold-weather workouts and pushing yourself, so stay hydrated[5] .


Dress the part. Honerkamp describes running in frigid temperatures as a "badge of courage" for tough athletes who aren't scared of the elements. But, he says, "if you're going to be tough, make sure you're smart about it and that you're dressed appropriately."


Honerkamp suggests wearing layers, which help manage the combination of cold air, body heat and sweat. Remove a layer when you start to perspire; put it back on when you're cold again. Mayo Clinic specifies what materials your layers should (and shouldn't) be, and in which order to wear them on its website[6] . The clinic also stresses the importance of covering your hands, feet and ears, as these parts are particularly vulnerable to frostbite.


Be sure to sport your sunscreen, because, yes, the sun still shines in the winter. Honerkamp points out that the rays can be intense as they reflect off fresh snow. And if you're running in the dark, wear bright, reflective outer layers so drivers, bikers and other runners can see you.


Change after your run. Whatever you wear, change out of your clothes soon after you complete your workout. You're more likely to get sick if you're sitting around in cold clothes, especially if they're wet from sweat, rain or snow, Honerkamp says. Even if you don't take a shower, changing into dry clothes will help.


Know when to take it inside. There is a point when layers and acclimation only go so far -- when uncomfortable weather becomes unsafe. Check the weather conditions before your run. If the wind chill is extreme or the temperature is well below zero, Mayo Clinic suggests skipping your workout or taking it inside. Even if you're not interested in the gym, there are plenty of exercises you can do anywhere[7] , including indoors. Honerkamp also suggests runners be conscious of footing conditions, like ice.


"I'll run in 10 degrees," he says, "but I usually go to the treadmill when it's icy."




More from U.S. News:

How to Have a Winning Winter Workout

10 Themed Races to Make Getting In Shape Fun

Superhero Workouts: From Superman to Thor[8] [9] [10]



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  • Cold Weather Burns Calories


    You may have heard of "brown fat," a type of fat found naturally in parts of the body that, when triggered, can burn off other "white" fat. In a 2012 study, researchers found that cold weather seemed to set the brown fat into motion, and that <a href="http://www.nytimes.com/2012/01/25/health/brown-fat-burns-ordinary-fat-study-finds.html">simply being cold could cause significant calorie burn</a>. (Exercise may have a similar effect, as demonstrated in a study from around the same time, the New York Times reported.) The study, admittedly, was small -- it only included six healthy men, to be exact. And experts caution that the obesity epidemic is not likely to be solved by the creation of a <a href="http://www.huffingtonpost.com/david-katz-md/brown-fat_b_1237541.html">brown-fat triggering pill</a>. But at least the idea might offer a little comfort when you find yourself chilled to the bone.




  • Cold Weather Brings Us Closer


    It can be tempting to spend the coldest mornings safely tucked under the covers; it's only natural to want to avoid the most brutal temps. But during periods of such weather-induced isolation, we tend to reach out to contact our closest friends and family on the phone, and end up <a href="http://www.sciencedaily.com/releases/2012/10/121010172126.htm">chatting with them for longer than usual</a>, according to a 2012 study.




  • Cold Weather Is Less Hospitable For Disease-Carrying Bugs


    During the summer of 2012 -- when <a href="http://www.huffingtonpost.com/2012/09/26/west-nile-virus-cases-400_n_1916954.html">West Nile cases were climbing</a> -- much was made of the milder 2011-2012 winter and its effect on the disease-spreading mosquito population. The pests <a href="http://www.livescience.com/22748-why-west-nile-virus-bad.html">thrive in milder climates</a>, meaning they were able to survive -- and breed -- all winter, just waiting to feast come spring. Freezing or below-freezing temps might kill off some skeeters (and ticks), thereby <a href="http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2010/January/out-in-the-cold">protecting you from the illnesses they are known to spread</a>.




  • Cold Weather Brings Greater Appreciation Of Brighter Days


    Week after week of balmy weather sounds pretty lovely right about now, but there's evidence to suggest that it <a href="http://plone.psychologie.hu-berlin.de/prof/perdev/pdf/2008/Denissen_Weather_Mood_2008.pdf">doesn't necessarily make you <em>happy</em></a>. In fact, some research suggests that if the weather never changes, you start taking that sunshine for granted. Shivering through the cold <a href="http://www.psychologytoday.com/articles/200510/mood-cold-comfort">makes those warm spring days seem even better</a> when they finally come along, according to Psychology Today.




  • Cold Weather Can Reduce Inflammation


    There's a reason putting ice on an injury works. That drop in temperature reduces inflammation in, say, a sprained ankle or stubbed toe. But the theory works on a much grander scale, too -- cold temperatures can reduce inflammation and pain all over. In fact, athletes and spa-goers even have a remedy of sorts available for muscle recovery. A 2011 study found that, at extremely low temperatures, such treatments, called <a href="http://www.theatlantic.com/health/archive/2011/12/study-of-the-day-cold-can-help-runners-recover-from-exercise/249951/">cryotherapy</a>, did more for athletes to recover from physical activity than simply resting. Runners who were exposed to temperatures as low as -166 degrees F recovered from exercise faster than those who given other therapies or told to rest, The Atlantic reported. At spas, cryotherapy chambers appear much like steam rooms -- with, of course, the opposite effect. And while the majority of us probably won't be taking a trip to the <a href="http://www.huffingtonpost.com/2012/01/22/healthy-spa-trends_n_1216321.html#s622809&title=Chill_Out">cold room</a>, it certainly beats summer swelling!




  • Cold Weather May Boost Your Body Image


    While we certainly don't advise going all-out on the <a href="http://www.huffingtonpost.com/2013/01/19/healthy-comfort-foods-winter_n_2507627.html">wintertime comfort foods</a>, we do appreciate the escape from the pressure to get a "bikini body." It's a great time to focus on fitness -- hello, New Year's resolutions -- without the pressure to do so for your looks alone.