Keep Walking in the Cold Don T Hibernate in the Winter

Keep Running in the Cold – Don’t Hibernate in the Winter

Hibernating is for bears, not runners. Many warm-weather exercisers discontinue their training programs when the temperature drops below 5° C. This is unfortunate, because heat-producing physical activity is well-suited for cooler weather conditions. When approached appropriately, most people can exercise safely and successfully when temperatures are 0° and below.

Of course, if you find cold-weather exercise aversive, you can always substitute running indoors on a treadmill. Stationary cycles, stairclimbers, rowers, and cross-country ski machines provide a variety of training alternatives for those who prefer to exercise in shorts and t-shirts.

However, you should be able to enjoy outdoor running on all but the coldest winter days if you follow a few basic training recommendations. But first, let's examine some misconceptions about cold-weather exercise that might otherwise limit your training sessions.

1. Breathing colder air does not freeze your lungs. In fact, by the time inhaled air reaches your lung exchange areas, it is approximately body temperature. Therefore, wearing scarves or handkerchiefs over your mouth or nose when running is not necessary or recommended.

2. Exercising in colder weather does not adversely affect your muscles or compromise normal running movement patterns. Although sprint workouts are not advisable, you need not slow your standard training pace due to lower temperatures. It’s also not necessary to reduce your normal training time or distance under most winter conditions.

3. Exercising in cooler temperatures does not require several layers of clothing to maintain body warmth. A pair of wind proof pants and a hooded jacket should be sufficient for temperatures above 5° C. Actually, wearing too much clothing can result in excessive heat accumulation and perspiration, both of which can have detrimental physical consequences.

So how should you prepare for winter runs? Start with the assumption that the temperature is about 10° warmer than it really is. This accounts for the extra heat you will produce as you begin to exercise. Of course the more vigorous the activity, the more body heat you will generate.

Keep in mind that your legs and trunk tend to stay warmer than your hands and head. A pair of gloves, mittens, or socks over your hands can make a big difference in your comfort level, as can a headband, stocking hat or hooded sweatshirt. Usually, a single pair of athletic socks is sufficient, as your feet benefit from frictional heat during running. The choice between tights and sweatpants is largely a matter of personal preference.

A good warm-up inside the house typically makes your first few minutes of outdoor activity more enjoyable on cold days. Several minutes of calisthenic exercises such as trunk curls, push-ups, knee-bends, and step-ups can increase your body temperature considerably.

If you are sensitive to breathing cold air, try to alternately inhale through both your mouth and nose. Although nose breathing has a greater air-warming effect, most people can not get enough air through the nose alone to sustain running. Breathing through both channels should ensure enough oxygen for exercise as well as warmer air temperature. By the way, keeping yourself well hydrated is helpful in this regard and for optimum physical performance. Proper fluid intake is no less important for winter exercise sessions than any other season. Be sure to drink ample water or fruit juices before and after your cold-weather workouts.

Assuming you are properly prepared, and neither overdressed or underdressed, your running form and pace should be little different than during the rest of the year. However, when you finish your workout you should transition immediately into your cooldown activity and go inside for your concluding stretches. Standing around wet with perspiration in cold temperatures is not advisable, as this can result in quick cooling and tightening of your muscles.

An appropriate winter running workout may be approached as follows:

1. Check weather conditions and temperature and dress appropriately. If sidewalks and roadways are icy or slippery with snow, you may want to consider postponing your exercise session until they are clear and salted.

2. Perform four to eight minutes of warm-up activity for your legs (e.g., knee bends), mid-section (e.g., trunk curls), and upper body (e.g., push-ups) before heading outdoors.

3. Step outside and promptly begin your run. Start slowly, and progressively increase your pace to the target intensity.

4. As you finish your training session, slow down gradually and continue with four to eight minutes of cool-down activity.

5. Without stopping, go indoors, quickly remove any damp clothing, and finish your workout with a few stretching exercises.

Note: Be sure to drink sufficient fluids before and after your training session.

Of course, you may always choose to exercise indoors on uncomfortably cold days. But, if you prefer the fresh air of the great outdoors, these guidelines should be useful.

Here are some tips to keep running in colder conditions, no matter what the weather.

Where You Run

Start your run into the wind so you will finish with it at your back.

Look for routes sheltered from the wind wherever possible.

Select routes that are cleared of snow or ice or that do not have standing puddles or mud slicks.

Use caution when running on roads; cars may have more difficulty seeing you and maneuvering around you in the rain or snow.

Check the local running tracks to see if they may be a good outdoor or indoor alternative to the sidewalks or streets in poor weather.

Wear reflective gear. Regardless of the time of day, drivers concentrating on road safety during snow and other cold weather conditions also need to be aware of you. A reflective vest or collar on your four-legged walking companion is a safe bet too!

Plan for refuges along the way - is there a store, park restroom, or other place you can duck into to warm up during your run if needed?

Consider treadmill running as an alternative.

What to Wear for Winter Running

Dress in layers: Next to the skin, your base layer should wick sweat away from your body and keep your skin dry. Cotton should not be used - save your t-shirts for other purposes. Shop for good long underwear pieces made from fabrics such as Thermion, polypropylene, Thermax, Thinsulate, and silk.

Insulating layer: This layer will keep you warm and can be shed once you warm up. Great insulators include wool, fleece, pile, and down in a jacket, shirt or vest.

Outer layer: To protect you from the elements, a windproof and water resistant jacket, worn loosely, is suggested.

Pants: If the weather is frigid, long underwear bottoms or tights underneath another pair of pants will keep you warm. Cotton and denim should be avoided. Look for running pants or running tights made of synthetics that wick moisture and keep you more comfortable in rain and snow.

Change of clothes: If your running route is away from home, bring along a set of warm and dry clothes to slip into immediately after running. This will keep you from getting chilled by your wet running clothes.

Accessories

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Hat: A hat is essential for keeping body heat from escaping, as well as shedding rain or snow. A polar fleece hat with ear coverings is ideal winter headgear.

Earbands: For those whose ears get cold, earbands are a great solution.

Gloves or mittens: Mittens will keep your hands the warmest as fingers work together to build up warmth. Look for windproof mittens.

Water bottle: You need water in winter as much as in summer, and drinking fountains may be turned off or frozen. Bring water along to stay hydrated.

Scarf, neck gaiter, ski mask: Having a scarf or similar item along to wrap around your neck when the wind turns brutal can facilitate your running comfort.

Sunscreen and lip protector: The earth is closer to the sun from December to February, so protect your skin with a minimum SPF 15. Lips and face can chap without protection. A good facial cream will also help protect skin from cold winds.

Umbrella: Buy a very lightweight, collapsible umbrella to carry along on rainy or wet days.

Waterproof shoes or boots: If it is wet or snowy, invest in a pair of waterproof running or hiking shoes or boots. Many brands, including Nike and New Balance, have lightweight styles to keep you dry. Coating shoes with Scotchguard or other fabric treatments is also another option.

Traction: Don’t wear slick soled shoes on wet or snowy pavement. For icy conditions, consider YakTrax or Ice Walker slip-on cleats.

Socks: Switch to heavier socks for more insulation. Test your socks with your winter footwear and make sure there is still room for your toes to wiggle.