The long-awaited spring season is rapidly approaching. The days are getting visibly longer, and more available daylight means that runners, skiers, bikers, mushers, and others will be anxious to come out of hibernation and embrace the winter trails.  

Often mid-February through March is considered the time of the year to get out and enjoy snow. Longer days and the tendency for warmer temperatures can motivate those who have been relatively sedentary through the doldrums of January to get out and be active. Here are a few things to consider when making the leap from your chair near the fireplace to the amazing trails surrounding our community:

Start slow and build up endurance. If the cold weather and darkness has led you to emulate the grizzly bear and hibernate a bit this winter, it is good to begin your return to the outside world with activities that are within your relative conditioning. Try not to bite off more than you can chew. Whatever your activity of choice is, as you return to the trails, moderate your exertion levels so that you can build to higher levels of conditioning and avoid getting hurt. Avoid earning the title of “weekend warrior” by going out and conquering the world on your first few outings. This will allow your body to recover and build for tomorrow.

Hydrate. One of the most important aspects of staying warm and injury-free is hydration. This is often difficult with winter activities due to the below freezing temperatures. Drinking enough and being hydrated before you start your activity can help you stay ahead of looming dehydration. Difficulties keeping your hydration in the liquid form does not decrease the importance of hydration. Try using a thermos to provide liquids during your activity.

Layer for warmth. To enjoy outdoor cold weather activities, learning to dress to avoid the cold is key. First rule of cold weather clothing is no cotton near the skin. A wicking layer close to the skin moves sweat away from the body and keeps you warm and dry. Spend time researching the best cold weather clothing for your activity. Layer your clothing so you can control overheating and over-sweating. Overheating while enjoying the snow season can lead to your clothing getting wet, which cause you to get cold.

Fuel the engine. Keep your body fed with high quality foods. Increasing the fat content of your diet when exercising in colder temps can help you stay warm and have the energy needed to participate in your favorite activities. The number and type of calories are important for winter activities. Whatever your activity, do your research and find the foods recommended for you to consume while being active. Make sure they agree with your system and increase your calories as needed to stay warm.

What happens if you push yourself a little too hard? If you get over excited by the sun and beautiful trails and find yourself overdoing a workout or trip, what can you do to recover? One way to encourage your body to recover is to rest. Take a step back and let your body recuperate.

Dr. Todd Capistrant established TVC's Osteopathic Manipulative Medicine department, and enjoys the opportunity to help people of all ages be more active, improve function, and keep healthy through osteopathic manipulative treatments and the Fascial Distortion Model. He is one of eight physicians in the US certified to teach the FDM model, and he even published a textbook on it.