Running in the cold weather can be very beneficial for beating those winter blues, improving your energy level, and maintaining your conditioning. However ther are certain precautions that you should be aware of to maximize your workouts and decrease adverse reactions. Running in temperatures in the 30s or lower will require an extra 15 to 20 percent more oxygen to achieve the same pace as running in temperature in the 40s. Your body’s muscles perform best when they are warmed up to 104 degrees. So to optimize your winter running the following is recommended.
Clothing
The layer next to your skin should be comfortable and not to thick. It should be able to wick away the moisture and help retain body heat. There are a number of fabrics today, mostly man-made that hold a comfortable amount of body heat, close to your skin to keep you warm, but don’t let you overheat. Not only does this add to your comfort in winter, but it also almost eliminates a chill due to having wet skin underneath. If it is a really cold day your next layer should be of comfortable thickness to provide insulation but allow freedom of movement. The outer layer should be a nylon or Gore-Tex type material that protects against the elements while allowing heat to be dissipated and protection from the cold. Hats and gloves are a necessity in order to retain body heat and prevent against wind chill and frostbite. On a really blustery day a ski mask may be in order along with an additional layer of insulation.
Hydration
Even though you won’t feel it as much as in the summer you are still sweating and loosing fluids when you run. Cold air also has a drying effect which can increase the risk of dehydration. Losing only 1 pecent of bodyweight through sweating can adversely affect performance and increase chances of injury. Make sure you pre-hydrate with 17 to 24 ounces of fluid and consume at least 6 ounces of fluid for every 20-25 minutes of running. For every pound of fluid lost during a run you should consume 17-24 ounces after the run.
Warm-Up and Cool-Down
If possible try to do your warm-up inside on really cold days so that your body temperature is raised and your muscles, and cardiovascular systems are functioning optimally. It may also be advantageous to cool down inside and finish with some light stretching to help with muscle recovery and avoid getting chilled.
Clothing Suggestions Based Upon Temperature
40-49°
Long sleeve light weight shirt, shorts or tights, mittens or gloves
30-39°
Long sleeve medium weight shirt, another t-shirt, tights and shorts, socks, mittens or gloves, ears covered
20-29°
Medium weight long sleeve shirt, another t-shirt, tights and shorts, socks, mittens or gloves, and a hat, may also need a wind breaking layer of nylon or Gore-Tex type material
10-19°
Medium weight long sleeve shirt, and medium/heavy weight shirt, Tights and shorts, nylon or Gore-Tex layer top and bottoms, socks, heavy or layered mittens or gloves and a hat
0-9°
Two medium or heavyweight long sleeve tops, up to two layers of tights, thick wind breaking layer of nylon or Gore-Tex type material, mittens and gloves, ski mask, hat over ears and vaseline over exposed skin.
Anything Below Zero
Stay home and have a nice warm drink in front of the fireplace!
