When winter rolls into the Mid-South, most of us realize just how out of practice we are when it comes to dressing for the cold. (After all, we bask in warm weather about nine months out of the year!) So when the big chill finally hits, the cold can make outdoor workouts feel like an uphill climb before we’ve even left the house.

Thankfully, our Healthier 901 experts are here to help you layer up, stay safe, and keep your fitness goals on track—even when temperatures fall below freezing. We know that whether you’re training for a spring 5K, power walking through Shelby Farms, or just taking your pup for a quick loop around the block, the right winter workout gear can make all the difference. Let’s break down what you need to stay warm, dry, and motivated this winter, from your first stretch to your final cool-down.

Why the right gear matters

Outdoor winter workouts come with some serious perks: they boost your mood, combat seasonal sluggishness, and help you soak up precious sunlight during shorter days. Wearing the wrong clothing, though, can put your comfort—and your health—at risk.

“Layering is key. When you dress in moisture-wicking, insulating, and weather-protective layers, you can regulate your body temperature and avoid overheating, as well as cold-related issues like muscle stiffness or frostnip.” – Shailesh Patel, MD, chief medical officer, Methodist Olive Branch Hospital

Make “layering up” your game plan

When the weather outside is frightful, think of your fitness outfit as a three-part system:

1. Base layer. Build your winter workout wardrobe from the bottom up, beginning with a long-sleeve top and compression tights, or leggings. Look for gear made of moisture-wicking material like merino wool or synthetic blends—these fabrics wick sweat away from your body, keeping you dry instead of clammy.
2. Mid layer. Next up is your insulation. A lightweight fleece, quarter-zip pullover, or vest will trap warmth while still allowing air to circulate. For high-intensity workouts, choose a thinner option you can easily shed mid-session, and always aim for breathable warmth without bulk.
3. Outer layer. For the finishing touch, top off your attire with a wind- or waterproof shell to shield against rain, sleet, or biting gusts. Look for breathable fabrics that release moisture but block wind. Pro tip: Jackets with reflective details are a smart safeguard for darker days and early morning workouts.

Accessories that make the difference

Even the best base layers won’t keep you toasty if your extremities are freezing. Before braving the cold, round out your look with these finishing touches:

• Headwear. A thermal hat or ear-covering headband can help prevent heat loss. In milder temps, a lightweight beanie or moisture-wicking cap will do the trick.
• Gloves. Insulated, touchscreen-friendly gloves or convertible mitts will keep your fingers warm without sacrificing functionality.
• Neck gaiter or buff. A soft gaiter will shield your neck and, as a bonus, can be pulled up to cover your face when the wind starts to bite.
• Socks. Opt for merino wool or synthetic blends like Darn Tough or Smartwool, as they stay warm even when damp. Pro tip: Pass on cotton—it traps moisture and chills fast.
• Footwear. Go for shoes with good traction to avoid problems on wet or slick pavement; waterproof trail runners are ideal for tougher terrain. If you often walk or run after dark, look for reflective or weather-resistant models.

If you’re new to winter workouts, start with what you already own and build from there. Many athletic brands offer affordable “good, better, best” tiers, so you can gradually upgrade your gear without breaking the bank (or freezing your assets).

Stay safe and keep moving

When dressing for cold weather, remember this key rule: you should actually feel slightly chilly at the start of your workout, because as your body warms, you’ll quickly hit that just-right comfort zone. So with that in mind, don’t bundle up too much, and don’t forget to hydrate and use sun protection—yes, even in January. Cold air can dry you out, and UV rays still reach your skin on cloudy days.

“Getting outside during winter can improve your energy level, mood, and sleep quality. The right gear removes excuses—it lets you focus on the joy of movement rather than the discomfort of the cold.” – Shailesh Patel, MD, chief medical officer, Methodist Olive Branch Hospital

Finish strong

With a little prep (and a few smart layers), winter workouts might become something you actually look forward to. Think crisp, cool air, quieter trails, and the satisfaction of knowing that you didn’t let the weather win.

So, suit up and step out! Explore more Healthier 901 resources, from nutrition tips and healthy recipes to gym discounts and on-demand workouts, at healthier901.com. And remember, winter weather warriors: when you layer up smartly, you’re not just fighting off the chill—you’re investing in your health, one stride at a time.