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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.
16 Main Street, Mt. Albert, Ontario L0G 1M0
905-473-3888, 905-473-7693 (f)
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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.
16 Main Street, Mt. Albert, Ontario L0G 1M0
905-473-3888, 905-473-7693 (f)
www.bodydesign.ca info@bodydesign.ca
Here are some tips to keep running in colder conditions, no matter what the weather.
Where You Run
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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.
16 Main Street, Mt. Albert, Ontario L0G 1M0
905-473-3888, 905-473-7693 (f)
www.bodydesign.ca info@bodydesign.ca
Accessories
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.
minimum SPF 15. Lips and face can
chap without protection. A good facial
cream will also help protect skin from
cold winds.
Earbands: For those whose ears get
Umbrella: Buy a very lightweight,
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.
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.
Scarf, neck gaiter, ski mask:
Traction: Don’t wear slick soled shoes
Having a scarf or similar item along to
wrap around your neck when the wind
turns brutal can facilitate your running
comfort.
on wet or snowy pavement. For icy
conditions, consider YakTrax or Ice
Walker slip-on cleats.
Sunscreen and lip protector: The
insulation. Test your socks with your
winter footwear and make sure there is
still room for your toes to wiggle.
earth is closer to the sun from December
to February, so protect your skin with a
Socks: Switch to heavier socks for more
16 Main Street, Mt. Albert, Ontario L0G 1M0
905-473-3888, 905-473-7693 (f)
www.bodydesign.ca info@bodydesign.ca