Winterize yourself when running this winter Published Nov. 8, 2007 By David Hey, PhD Health and Wellness Center GRAND FORKS AIR FORCE BASE, N.D. -- Cold is relative. Within reason, at moderate temperatures, what is cold for one person may or may not be cold for another. And of course, if you are sitting still watching an event (say a football game or sitting in a deer stand) rather than participating in the event, it is quite a different experience. Warm-up Because cold reduces the flexibility of muscles and tendons, a thorough warm-up is crucial. Here's one that works particularly well on cold days: start by walking, then walk and jog for a few minutes, then jog slowly for a few more minutes before easing into your normal running pace. If you'd rather hit the ground running, warm up indoors. Jog in place or spin easily on a stationary bike for a few minutes until you break a sweat. Then suit up and head out the door. Think of it as your "dress rehearsal" concentrating on warming up all of your muscles slowly and progressively. Cool-down The very idea of "cooling down" may seem ridiculous when you're sprouting icicles, but a gradual transition from outdoors to indoors is smart. (Going straight from arctic temperatures into a hot shower can tax the heart.) Cool down by reversing the warm-up process: ease your running pace into a slow jog, then walk and jog for a few minutes, and end with a few minutes of walking. It has been suggested that you should think of yourself as being 20 degrees warmer when running as opposed to standing still. Dress for that warmer temperature. These temperatures are more conducive to moderate distance runs than speed work. Conversely, if you are standing or sitting, plan on wearing quality boots, gloves and a hat, your hat is key - more on that later. Form and stride A long stride is perilous on ice and snow, where footing can be dicey. A shorter stride is more stable because it keeps your feet more directly underneath your body. Another way to add stability is to decrease your "bounce." By keeping your feet close to the ground and taking some of the spring out of your step, you'll gain more control. Hydration and nutrition Believe it or not, winter running can dehydrate you. So don't neglect to drink. No matter what the weather, drink plenty of water throughout the day. If you're running long enough to require energy bars or gels, stash them close to your body to keep them from freezing. Intensity Even on a clear running surface, going all-out in very cold weather has some risks. I've seen many well-trained runners suffer pulled muscles when weather conditions changed during a workout. It's possible-after a good warm-up to do some gradual accelerations during an outdoor run without much injury risk, but intense speed sessions are best done on a treadmill or indoor track during the winter. Layering Layering will go a long way in helping you stay warm. Let's try to categorize temperature to help determine what clothes are going to work best. Of course, don't forget that the marathon for which you trained all summer and are running in late October or early November will probably be a lot colder than the temperature in which you've done most of your runs. You'll have to bring along some extra layers that you can toss as you warm up. Remember, it's always easier to take clothes off than wish you had more clothes on! Know the wind speed and temperature; there is a critical difference that you need to be familiar with - more on that difference later. Moderately cold (40 - 60 degrees) One layer is probably adequate. This layer may range from a singlet, tee-shirt, long sleeved tee shirt, or sweat shirt plus shorts. At slower speeds you'll want more clothes and may decide to use two layers. Lycra lightweight tights will be helpful at the low end of the scale and an optional hat at the low end. Chilly cold (25 - 39 degrees) Two layers are helpful in this near freezing and sub-freezing temperature range. An under-layer of light to moderately heavy tights of a variety of synthetic fibers to upper polypropylene or thermal long sleeve shirts and an optional light weight wind breaker are recommended. A hat and gloves should also be worn. Some people hate gloves and prefer an old pair of socks they can toss after the run. They work great for blowing your nose when it's running too! Bone chilling cold (10 - 24 degrees) Hat and gloves go at the top of the list and an optional additional head covering hood. Three layers are usually worn in this temperature range. Some will wear light weight synthetic gloves under a weatherproof cover. Many glove options exist. The upper torso will be well covered with a synthetic long sleeved shirt or two or some other middle layer and a wind breaker outer layer. Legs might need tights and a wind breaking outer cover. Key on your head Back to your head ~ a significant amount of body heat can be lost through the head, if uncovered. Keeping your head covered will help keep body heat and circulation directed to areas where it is really needed. The best material for your hat is wool or synthetic material that will wick away moisture. It is important to protect all areas from exposure. The areas most vulnerable are the head, hands and feet. There have been cases of penile injury from cold also. Be careful with your choice of un-insulated shorts. Under wear with an insulated front panel can be worn if needed. Slap in the kisser cold (below 10 degrees) Here you'll need layers as above and then some. A balaclava and additional neck covering can be helpful. Fleece pant linings or shirts can be helpful. Use a protective upper torso and lower torso outer wind breaking lining. And be very careful. Frostbite is a greater danger in this zone. It can also occur in the two ranges above. Cold rain and snow Make sure your entire body is well protected. While running on extremely cold and snow covered ground, you may have noticed how cold your feet can feel. Try to run on snow free ground. Be extra careful, as already mentioned, when the snow or rain has frozen. The slippery road surface can result in falls and injuries - to minimize this, wear absorbent and dry socks. In many cases polypropylene or acrylic can "wick" moisture away and are helpful. Cool-max® or thermal material are particularly good to wear in weather like this. Immediately following your run, change to a dry pair of socks. Wind chill and your skin Wind chill is important to keep in mind when exercising in the cold. Moving sports such as inline skating, ice skating, skiing and even running can contribute to a heightened wind chill factor. Running with the wind reduces the effect of wind chill. It is a good idea to run into the wind to start off your run, and then return with the wind at your back. This will lessen the chilling effect of the wind on your body after you have perspired, and make the return trip easier. Don't forget that during and after long winter runs, you will still require fluid replacement. Skin protection should also be used. Sun block and moisturizer will help prevent the development of an early grizzled and weather worn "runner's face." Frostbite Frostbite results from an exposure to cold over time. The colder it is or the lower the wind chill factor the quicker frostbite will occur. Freezing begins in the tissues when the temperature reaches (32 degrees). Tissues that are frozen below minus five degrees are not likely to survive rewarming. Humidity and wind chill both increase the adverse effect of the cold. Frostbite may be classified into 4 stages, which are similar to that of burn classification: · First degree - redness without necrosis (without death of tissue) · Second degree - blister formation · Third degree - necrosis of the skin (death of tissue) · Fourth degree - gangrene development, requiring amputation or auto amputation Don't forget the wind chill - It's colder than you think! Wind chill factor - based on wind in miles per hour Actual Temp (F degrees) Wind (miles per hour) ________________________________________ Calm 5 10 15 20 25 30 35 40 (Blowing Hard) ________________________________________ 50 48 40 36 32 30 28 27 26 40 37 28 22 18 16 13 11 10 30 27 16 9 4 0 -2 -4 -6 20 16 4 -5 -10 -15 -18 -20 -21 10 6 -9 -18 -25 -29 -33 -35 -37 0 -5 -21 -36 -39 -44 -48 -49 -53 -10 -15 -33 -45 -53 -59 -63 -67 -69 -20 -26 -46 -58 -67 -74 -79 -82 -85 -30 -36 -58 -72 -82 -87 -94 -98 -102 ________________________________________ ________________________________________ Source: Runners World Dashing through the Snow (2000) wintertime running can be safe and enjoyable, provided you make a few adjustments pg. 30.