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January 18, 2002
Article # 9 (Read about
the series) - Download
PDF
Beat the Winter Blues
by Jamie Alexander, MPT
Perhaps the most important principle of training for a runner
is to be consistent. All runners have to continue their base-building
to maintain a certain level of fitness regardless of the weather
conditions. This means running in the COLD. However, exercising
safely and comfortably in the cold can be a challenge. Here are
some tips to help manage your winter workout.
In order to run safely, you must understand the factors that
affect your tolerance to cold. Most conditioned runners have a
significant amount of lean body mass (muscle) that provides an
advantage in the cold. Muscle generates heat and provides a thermal
insulation. A beginner runner or an individual not in running
shape may be more at risk for such conditions as frostbite or
hypothermia.
Frostbite occurs when your skin temperature drops below approximately
32 degrees Fahrenheit and essentially freezes the superficial
tissues of the face, ears, fingers and toes. Symptoms may include
pain, burning, numbness, tingling, hard and white skin, or itchy
skin.
Hypothermia is more severe and occurs when your core temperature
drops significantly from prolonged exposure to cold or moisture.
Symptoms of hypothermia may include shivering, goose bumps, lack
of coordination, difficulty speaking, stumbling, muscle stiffness,
or visual deficits.
A crucial factor in preventing these conditions of cold exposure
is proper dress. Too little clothing can prohibit warming up;
too much clothing can cause overheating and limitations in movement.
You must dress warmly; but also, avoid profuse sweating to prevent
shivering, chilling and heat loss. By properly layering your clothing,
the heat your body generates is adequately maintained. And, you
can easily cool the body by removing layers. It is best to wear
synthetic materials - such as polypropylene, Coolmax, Thermax,
Drylete - close to your skin as a first layer. This allows your
skin to breathe and moisture to dissipate through the clothing.
Do not wear any absorbent fabrics, such as cotton, next to the
skin because it tends to capture moisture. The outer layer of
clothing should always be some sort of a water resistant shell
such as a windbreaker or wind pants. If the weather is particularly
chilly, a middle thermal layer of fleece or medium weight tights
should be worn. Other essential garments include hats, mittens
and synthetic socks. Approximately 40% to 50% of body heat can
be lost through your head, while fingers and toes receive the
smallest blood supply that can lead to a quicker chill.
Lastly, traditional training principles can also be adjusted
for the cold weather…
• Cold weather reduces flexibility of muscles; therefore,
warming up and cooling down is critical for a safe and effective
run.
• Your pace should also adapt to the terrain brought on
by cold weather. Ice and snow can make a run dangerous. Keep your
pace slower for better stability as it keeps your feet more directly
underneath your body.
• End your run with the wind at your back. You’ll be
less likely to be chilled by your sweat on the return.
• Winter running can dehydrate you. Most runners sweat just
as much in the cold as in warmer temperatures. Remember to drink
plenty of water at all times.
With proper clothing and minimal exercise adjustments, running
in cold weather can be just as beneficial as workouts during your
warm weather training seasons.
Information
on this website is from third party sources that we believe to
be reliable. However, we have not independently verified any of
the claims, facts or opinions contained in any such material.
The owner of this website, and its agents, employees, officers,
directors and representatives therefore disclaim any liability
for any persons's reliance on this information, and this information
is presented without any warranty whatsoever. Before making any
change to training or treatment, or otherwise taking any action
in reliance on the information presented, an athlete should consult
with his or her parents, coach and physician.
For more information, or with questions, please email: PaulR@PainRelief-PT.com
