Check weather conditions and wind chill

Check the forecast before heading outside. Temperature, wind and moisture, along with the length of time that you'll be outside, are key factors in planning a safe cold-weather workout.

Wind and cold together make up the wind chill, a common element in winter weather forecasts. Wind chill extremes can make exercising outdoors unsafe even with warm clothing.

The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Any exposed skin is vulnerable to frostbite.

The risk of frostbite is less than 5% when the air temperature is above 5 F (minus 15 C), but the risk rises as the wind chill falls. At wind chill levels below minus 18 F (minus 28 C), frostbite can occur on exposed skin in 30 minutes or less.

If the temperature dips below zero F (minus 18 C) or the wind chill is extreme, consider taking a break or choosing an indoor exercise instead. Consider putting off your workout if it's raining or snowing unless you have waterproof gear.

Getting wet makes you more vulnerable to the cold. And if you get soaked, you may not be able to keep your core body temperature high enough.