Nothing is better than snuggling under a blanket during winter. There are many benefits to being active in cold weather. Studies have shown that running in cold conditions can combat winter blues.
Although there are additional challenges, such as physiological changes and an increased risk of injury or hypothermia, you can still run in cold conditions without experiencing any negative effects. It is important to keep warm while running outdoors and to follow safety precautions.
What is the secret? Here are some strategies that will keep you warm and running in cold conditions.
How to Stay Warm in Cold Weather Running
1. Wear appropriate clothing
Wearing the right gear for cold-weather running is the best way to keep warm. This doesn’t necessarily mean you should wear your winter coat. Bulky clothing can increase your chance of injury.
Layering is key, as shown by soldiers at cold-weather army training. Soldiers need to be active so clothing shouldn’t restrict their movement.
For your base layer, choose lightweight clothing made from polyester or polypropylene. These synthetic fabrics dry quickly and do a great job of wicking away moisture.
Insulation is the second layer. Choose clothes made from wool or polyester fleece. This helps to keep you warm and prevents heat loss.
The outer layer must be waterproof to resist rain and wind, and breathable to allow moisture to enter the air.
You can adjust the layers according to your activities, just like soldiers who train in cold conditions. When running or exercising, you can take off outer layers. Your body produces heat which keeps you warm in cold weather.
When you are resting, however, be sure to put on layers again. Hypothermia can occur when you wear wet or sweaty clothes.
Even soldiers who have to endure cold weather training a lot will struggle to be cold and wet. It is almost impossible to stay warm because your body heat quickly loses.
2. Cover Up Your Extremities
The body will tend to heat its core in cold weather. Your head, ears and hands are the first to feel cold. Cover up to keep warm when running in cold conditions.
To keep your head warm, wear balaclavas or knit caps. A scarf can help you breathe easier in colder weather.
To keep your hands warm, you can put on gloves ormittens. You can choose liner gloves that are moisture-wicking, as thick gloves can limit dexterity.
To keep your feet warm, thick socks are a must. To accommodate this extra thickness, larger shoes may be necessary.
Even with thin socks the most important thing to do is not let them get wet. If you plan to run for a long period of time, or as a precaution, bring extra socks.
A pair of sunglasses is a great way to protect your eyes against the sun and glare when you run in cold conditions.
3. Running in Cold Weather? Get Warm
The body’s chemical reactions slow down in cold weather. This can lead to your joints and muscles tightening up, which may limit your movement. To avoid cold-weather injuries, warm up your body before you go out on a run.
Dynamic stretches like squats and lunges are better than static stretches. These are more beneficial than static stretches as they allow you to loosen your joints and improve blood circulation. They also warm up your tissues.
It is equally important to cool down. After cold weather running, cool down quickly to return to normal heart beat. This will help reduce muscle tightness and speed up the recovery process.
4. Carbohydrates are a must!
To exercise in cold conditions, our body needs more energy. Experts estimate that we need 10-40% more calories to perform optimally and minimize the chance of getting cold-related injuries.
Even SEAL students are more at risk for early onset fatigue and decreased performance. They also have a greater risk of injury if they don’t get enough carbs during winter training.
It is possible to quickly increase your caloric intake if you eat breakfast, lunch, dinner, and snacks throughout the day.
To maximize glycogen storage, eat carb-rich food or carb drinks before it gets cold. To replenish your energy stores, you should eat a carbohydrate-rich snack for every 30-60 minutes of exercise.
Recovering from cold weather running can be helped by a post-workout snack.
5. Remember to Hydrate
Although we sweat more when running in cold conditions, we don’t feel it as often. Research also showed that cold exposure can reduce the feeling of thirst up to 40%. Cold weather can also increase the output of urine.
You could be at high risk for dehydration if your fluids are not replenished while running in cold conditions. You’ll have difficulty with cold weather because your body won’t be able to regulate heat as well.
You should hydrate even if it isn’t thirsty. To avoid forgetting, you may need to set alarms on your smartphone.
To keep you warm, you can bring a thermos filled with soup broth, tea, or other hot drinks. Avoid alcohol as it can give you a false feeling of warmth. Alcohol can not only impair your physical performance but it can also increase the risk of hypothermia.
Take a snack break to hydrate, since eating food can increase fluid intake.
How to overcome the challenges of cold weather running
Cold weather army training is based on the motto “Battle Cold, Conquer Mountains”. You too can learn how cold weather can affect your performance, just as soldiers can.
It is important to stay warm when engaging in vigorous physical activity in cold conditions. This means wearing the right gear for cold weather running, warming your body up, cooling it down, and making sure you get enough carbs and fluids.
These strategies will help you achieve your peak running performance even in cold weather.
Safety is your top priority. You can always put off a trip if you are facing unfavorable weather conditions and snuggle up on the sofa instead.
