Short days, cold mornings and slippery paths make winter the season most walking habits slip. They don't have to. With a few changes to how you dress and where you go, walking in cold weather with a weighted vest or pack can feel just as good as it does in spring.
Here's how to layer under straps, keep your hands and feet warm, stay safe on ice and in the dark, and know when to take your walk inside.
Layering under a weighted vest or pack
You warm up quickly once you're carrying weight, so the trick is thin layers you can open or take off, not one big coat.
- Start with a base layer that isn't cotton. A fitted top made from wool or a synthetic fabric moves sweat away from your skin. Cotton holds it, and you'll feel chilled the moment you stop.
- With a vest, wear it over the base layer. Put your fleece or jacket on top of the vest, so you can unzip as you warm up. A vest worn over a puffy coat sits loose, shifts and bounces, and its straps slide off the slippery fabric.
- With a pack, your jacket goes under the straps. Put the pack on last. If you get warm, unzip the jacket rather than wrestling it off under the straps.
- Check the fit with your winter layers on. Straps you set in a T-shirt may need loosening over a fleece. Our guide to how to wear a weighted vest covers where it should sit and what to adjust.
- Carry a spare layer. A pack makes this easy. Keep a dry top or light jacket in a bag inside it for the walk home.
For more on shoes, socks and what to wear under straps, see our guide to rucking shoes and what to wear.
Warm hands, ears and feet
Your hands, ears and feet get cold first, and they're the hardest to warm up again on the move.
- Hands. Gloves or mittens you can still use your phone in, or thin gloves under mittens. Let your arms swing freely rather than gripping the vest straps the whole way.
- Ears and head. A hat or headband that covers your ears. On windy days, a neck gaiter or scarf you can pull up over your chin keeps the wind off your face.
- Feet. Warm socks that aren't cotton, in shoes with a little room so your toes can move. Tight shoes over thick socks make feet colder, not warmer. Waterproof shoes help in slush.
Ice, snow and dark mornings
Cold isn't the biggest risk on a winter walk. Slipping and not being seen are.
- Grip first. Wear shoes with a deep, grippy tread. On icy paths, slip-on traction cleats can help.
- Change how you walk on slippery ground. Take shorter steps, keep your weight over your feet and slow down on slopes, curbs and corners.
- Go lighter, or leave the weight at home. Extra weight makes a fall harder to catch. On icy or snowy days, carry less or walk without the vest or pack.
- Be seen. Wear something bright and add a clip-on light or reflective band, front and back, for early mornings and evenings. A headlamp helps you spot ice.
- Pick short, familiar routes. You'll know where the uneven spots are, and you can cut the walk short if the weather turns. Choose cleared, well-lit paths where you can.
- Tell someone. Let a friend know your route, carry your phone, or walk with a friend.
Warming up and not overheating
A few minutes indoors before you head out makes the first part of a cold walk more comfortable.
- Warm up inside. Walk around the house, march on the spot or climb the stairs a few times before you put on your coat.
- Start a little cold. If you feel cozy at the door, you'll probably be too warm once you're moving.
- Open up before you sweat. Unzip your top layer or take off your hat as soon as you start to feel warm. Damp layers get cold fast.
- Drink water. It's easy to forget when it's cold, but you still lose water as you walk.
If you're not sure how much weight to carry, our weight calculator suggests a conservative starting range for you. In winter, start lighter than you think.
Before you start walking with weight, talk to your doctor or physical therapist first if you have osteoporosis or osteopenia; bone, joint, heart or pelvic floor concerns; or if you're pregnant or postpartum. Cold air can make breathing harder for some people, so check with your doctor if you have a heart or lung condition. On any walk, stop and rest if you feel sharp pain, pain that changes how you walk, pelvic heaviness, dizziness or chest discomfort.
When to move it inside instead
Some days the best winter walk is an indoor one. Take it inside when:
- the paths are icy or the snow is deep
- it's very windy or very cold
- it's dark and the route isn't well lit
- you're feeling unwell, or the cold makes it hard to breathe
Moving inside keeps the habit going. Mall walking gives you flat, warm, well-lit halls, often before the stores open, and our guide covers other indoor places to walk too. At home, a treadmill or walking pad works with a vest or pack: see our guide to walking with a weighted vest on a treadmill.
Your next step
Winter is a good time to build the habit, so you're ready to walk farther in the spring. Our free 4-week plan builds up gently, and every walk works outdoors or in. For more beginner guides, visit Start Here.