Running in Cold Weather

As we approach the winter months, a lot of us will still continue participating in the activity we love – running. Whether you’re running to stay in shape or traveling to colder climates for a race, you want to be prepared.  As the temperature drops, we will need to consider how this will impact our body. Below, you’ll find 7 tips to help you stay healthy and active as a runner this winter.

Protect Your Hands and Feet

As much as 30% of your body heat escapes through your hands and feet. Mittens are a better choice than gloves on colder days because your fingers will share their body heat. You can also tuck disposable heat packets into your mittens. To keep your feet warm, add a wicking sock liner under a warm fleece or wool sock, but make sure you have enough room in your running shoes to accommodate for thicker socks.

Dress in 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.

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. Don’t overdo it! You won’t want your body to overheat.

Don't Forget Your Head

About 60% 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 face mask or a scarf over your mouth to warm the air you breathe and protect your face.

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 a warm shelter as quickly as possible. If you suspect hypothermia -- characterized by intense shivering, loss of coordination, slurred speech, and fatigue -- get emergency treatment immediately.

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. Maintain your fluid levels as we have discussed in earlier email notifications; however, make sure you do not overhydrate.

Check with Your Doctor

Cold air can trigger chest pain and even asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising in cold weather.

Thanks for reading!

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