Anchorage Daily News

Running outside when it's 20 degrees can be a challenge. Running outside when it's zero degrees can be uncomfortable. Running outside when it's 20 below zero? Well, that gets downright miserable.

But those who consider exercise a vital part of their well being and daily routine needn't feel frustrated. Just because the mercury has dropped, it does not mean it's time to forget about exercise altogether.

For starters, said Joy Backstrum, a physical therapist at the Physical Therapy Place in Anchorage, be prepared for the conditions.

"I'm always telling people to get those cleats for their shoes," she said. "They're super cheap and you put them on and you can keep going."

Winter is a great time to mix it up, too, she said. After an entire season of biking, it's a nice change of pace for the body to take up another sport.

"In the good old days you used to play basketball during basketball season and baseball during baseball season," she said. "These days, we've become a culture of specialists and kids are concentrating on the same sport year-round."

With that kind of never-ending training, the body can become injury prone from the same types of workouts.

"Sometimes I tell people you kind of need the antidote to what you're used to," she said.

So then winter is the best time, she said, to try skiing instead of running or cycling. The side-to-side motion of skiing offsets the front-to-back repetition used in riding bicycles or running.

"Your body gets bored just like your mind," she said. "So mix it up."

For those insistent not to give up their favorite sport and able to do it year-round, Backstrum said they can still switch it up for variety, using the winter season to train different types of muscles.

"The typical runner who wants to get out and run their two hours, can do that, but again, mix it up," she said. "Do some fun speed work, fartleks (a type of workout that combines intervals of speed work, punctuated by rests in between), and another day do hills. This type of running allows your body to get used to different things."

Because of Alaska's cold-weather challenges, it is also important to dress appropriately for recreation in the cold. Ice climbers, skiers and mountaineers have specialized gear for such outdoor activities, and runners and cyclists should prepare as well.

Be sure to cover the head and extremities for the beginning of a run to help those areas warm up fastest. It's a good idea to run in a jacket that has rear pockets (we like cycling outwear for this) to stow that hat or gloves once you get warmed up.

And be sure to warm up, Backstrum said.

"I really try to emphasize the importance of warming up versus stretching, especially in this climate," she said. That means a slow, easy pace for a few minutes until your body feels limber and slightly warm. Stretching cold muscles will only cause damage but a simple warm-up will ease the body into the cold outdoors, she added.

Be aware, too, that frostbite can happen even at temperatures above freezing, especially if you get wet. Watch for numb or white patches of skin and get inside if you see it.

Also, said Dr. William Mills, an orthopedic surgeon at Orthopedic Physicians Anchorage, be sure to stay hydrated. It's easy to forget about the simple act of drinking water, especially when it's cold and you're not particularly thirsty.

But in cold weather, he said, it's even more important because the body loses fluids quickly in cold weather. Also, a better-hydrated body offers better circulation to extremities.

"When I was growing up, maintaining hydration was not even a concern, but now it's a big focus, because clearly it's a performance enhancer," he said. "A lot of people don't worry about it, but it's something that can make a difference in how well they do out in the cold."

Mills said many of his patients in the winter are ski and snowboard enthusiasts who push the limits just a bit too far, or ski just out of their limits.

"The injuries I see, especially early on and at the end of the season, are fitness-related, so there is a space of the injuries November to December where they are just starting to ski again, and they have not been devoting a lot of time to training," he said.

"Also, a lot of people get into situations where they're tired at the end of the day, and that accident happens on the last run of the day."

When these folks come in, Mills said he tries hard to get them back on the slopes as soon as possible but urges them to have realistic goals.

"If people have enough of an injury, often they don't make that next year of training and I've advised them to find an alternative winter sport."

Sometimes that doesn't go over too well, but the way Mills sees it, "unless you're working to make the Olympic team, one season isn't a huge deal in the big picture. ... I'd rather be the bad guy, and have them better."

Other winter hazards to beware include buried ice that can create slippery patches on trails and snag ski tips in the backcountry; avalanches, which can sweep skiers away without warning; and wind, which can heighten the chance of frostbite on even the most sunny and warm-feeling days.

Exercising outside does not have to be miserable, experts agree. In fact, skiing along a freshly groomed trail or ice skating on a clear, frozen lake is one of the gifts of living in such a cold-weather climate.

And getting out in this weather is one of the best ways to combat the long, cold season and learn to enjoy it.

Still, pack some ice cleats and a little common sense, and ease yourself into the season to make it an enjoyable and safe one. Come spring, you might actually be sad to see the snow melt.

Freelance writer Melissa DeVaughn lives in Chugiak.

Tips for winter recreation

Whether skiing, running or cycling, here are a few suggestions for making the most of your winter outing

1. If you're out in the dark, wear a headlamp, especially if on multiuse trails or roads.

2. Wear layers that you can peel off if needed.

3. If running or cycling in windy conditions try to make that part of the workout into the wind at the beginning so you're not sweaty and running against the wind on the way back.

4. Make a standing workout date with friends or family to keep you motivated on those extra-cold days.

5. Wool socks are your friend. SmartWool makes great wool socks that really do help keep your feet warmer when it's cold.

6. Wear the appropriate footwear -- whether it's spiked running shoes or pack boots for cycling. The bane of any cold-weather workout is cold feet, so don't feel guilty for overpreparing in this category.

7. Wetness is not your friend. Beware of hypothermia, frostbite and other signs of being out in the cold too long. If your fingers are turning white or numb, you're not in good shape.

8. Stay hydrated. More water means better circulation, which means that blood will keep pumping to keep frostbite at bay.

9. Wear sunscreen. For long days of exercise in the cold, be sure to cover your face, which can burn from sun rays reflecting off the snow.

10. Play mind games. If you really want to exercise but just can't bear the cold, vow to do just a short run or ride -- just a half hour to get yourself moving. Most of the time, you'll surprise yourself and keep on going.

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