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When temperatures drop and snowflakes fall, many runners bid farewell to the roads, trails and tracks for that treadmill, elliptical along with other indoor workout activities. However, for those who don’t want to quit running outdoors, being properly prepared can produce a cold weather run both safe and enjoyable.
Runners need to make sure they have appropriate clothing to avoid frostbite or hypothermia. Frostbite can happen once the body is subjected to cold conditions, usually affecting appendages like fingers, ears and toes first. Hypothermia often is brought on by overdressing, which makes athletes sweat more so they become wet and cold.
“Water transfers heat more effectively than air, so hypothermia begins to set in once the body’s core temperature falls to 95 degrees,” explains Dr. Steven Chudik, a sports medicine physician and orthopedic surgeon at Advocate Good Samaritan Hospital in Downers Grove, Ill. “The trick to avoiding hypothermia would be to keep moving and wear appropriate layers of clothing which means you do not sweat profusely.”
To stay warm and dry, Chudik recommends that runners stick to the layering rule of three:
? Layer 1: A wicking layer to soak up sweat off the skin and the body dry
? Layer 2: An insulating layer to supply warmth
? Layer 3: A protective layer to resist the wind
It is also important to keep the face, ears, fingers and toes properly covered. Wear gloves along with a hat or ski mask. To help keep feet warm and dry, do not wear cotton socks since they will absorb sweat. Instead wear socks made of neoprene or wool, which wick away sweat.
Many runners result in the mistake of not drinking enough water before and through their run, which can lead to dehydration.
“Cold temperature diminishes thirst so athletes do not feel a desire to drink while running,” Dr. Chudik says. “We actually need more fluid for that procedure for respiration when it is cold so athletes have to plan in advance so they have accessible locations with water along their run.”
After a long run outdoors, runners who are dressed appropriately shouldn’t feel cold. If you are feeling extremely cold, Chudik recommends these steps:
1) Get free from the cold, remove wet clothes and redress.
2) Cover with warm blankets, warm water bottle or heating pad to raise body temperature.
3) Have a pain reliever because warming can cause pain.
4) Refuel with food containing carbohydrates, proteins and fats, and ensure to drink. Food and nutrients are required to make heat and will provide the body with short- and long-term energy.
5) If your runner might have experienced frostbite, take a warm shower with water at 100 degrees but do not rub the affected region.
6) Seek medical attention as soon as possible for frostbite or hypothermia.
While running in the cold may not be typically the most popular exercise this winter, for all those running in a holiday 5K or who don’t want to interrupt their outdoor routine, just a little preparation can keep you running safely year-round.
