Running In The Cold Weather Running In The Cold Weather Falling temperatures and darker days doesn’t mean that your outdoor running routine has to go into hibernation for the winter. Running in cold weather can help shake those winter blues, boost your energy level, and guarantee that you’ll be in better shape once the new season rolls around. Follow these safety tips for cold weather running: Dress in thin, wicking layers Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it’s really cold out, you’ll need a middle layer, such as polar fleece, for added insulation. Protect your hands and feet As much as 30% of your body heat escapes through your hands and feet. On mild days, wear running gloves that wick moisture away. Add a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks. Pay attention to temperature and wind chill If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, hit the treadmill instead. Avoid overdressing You’re going to warm up once you get moving, so you should feel a little bit chilly when you start your run. If you’re warm and comfortable when you first start, you’re going to start sweating very early in your run. A good rule of thumb: Dress as if it’s 10 degrees warmer outside than it really is. Don’t forget to cover your head About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it’s really cold, wear a facemask or a scarf over your mouth to warm the air you breathe and protect your face. Watch for frostbite On really cold days (there may be a few this Winter), make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area. If numbness continues, visit your local GP Check with your GP Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising outdoors. Run into the wind If you head out into the wind, it will be at your back at the end of your workout, when you’re sweaty and could catch a chill. Stay hydrated Despite the cold weather, you’ll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink (for not needing to lose weight) before, during, and after your run. Don’t stay in wet clothes If you get wet from rain, snow, or sweat in cold temperatures, you’re at an increased risk for hypothermia, a lowering of your body temperature. If you’re wet, change your clothes and get to warm shelter as quickly as possible. If you suspect hypothermia — characterised by intense shivering, loss of coordination, slurred speech, and fatigue — get emergency treatment immediately. Keep Running Although it’s cold, dark and usually wet, you should be still able to spare 30 minutes to an hour for exercise. If you can get out, do so. Keep the running up throughout the winter months and not only will you keep your weight at bay over the indulging Winter treats but also keep your training in tip top condition. If you can’t manage to get out due to the weather try and do some light weights or even have a go of my Total Body Tone DVD. Stay Safe & Careful of Ice When Running
