Cold Weather Running & Walking Tips
Fit For Life Physical Therapy
Chelsea Hall, PT
As we are deep in the coldest time of year, there are many things to consider with chilly weather running & walking. Everyone has their own personal preference for when they will run outside or decide to hit the treadmill or cross train at the gym. It is safe to run outside when it is cold if you are well-equipped. Our bodies are much better at cooling us off than they are at warming us up. So, there are several things to think about when running or walking in the cold.
The key part to any winter run is the gear that you wear. A general rule of thumb is to dress for conditions that are slightly warmer than the actual temperature outside to account for the heat that your muscles will generate. You should normally dress for 10-20 degrees warmer than what it is outside. This will take some trial and error and depends on your workout plans. Consider that if you are doing a speed workout, you will generate more body heat and may not need to dress as warmly. So, please use your training runs to decide if a windproof vest to keep your core warm is an effective way to bridge the gap between just a long-sleeve shirt or wearing a coat and possibly overheating.
Frostbite is the main concern with wintry weather running and walking when the temperatures drop under 32 degrees. Symptoms include extremities feeling very cold, painful, tingly, and then numb. Frostbite’s highest risk in your hands and feet as they are farthest away from the warm blood emerging from your heart. It is essential to keep these areas protected by wearing gloves, wool socks, and a hat/headband, so investing in those items is an essential way to stay safe in freezing weather running and walking.
As for footwear, if the road or sidewalk is clear, it is fine to wear your normal shoes. A pair of heavier socks may be a good option as well. If you are working out in colder, slushy/snowy conditions, it may be a good idea to wear more intensive footwear. Fleet Feet has special shoe options, including winterized versions of regular running shoes, which are less breathable, more insulated, have more grip in the sole of the shoe, and can be waterproof. Additionally, there are also little nets of spikes – Yaktrax – to put on the bottom of your shoes that provide traction when on snow or ice. These are great, but only wear them if fully running or walking on snow/ice as they can be uncomfortable to wear on pavement.
Aside from your gear, a pre-run dynamic warm up is also essential. A cold body does not perform as well as one that is properly warmed up. Physiologically in the cold, our muscles stiffen, our agility decreases, our muscle strength decreases, and it takes longer for nerves to conduct signals to our muscles. You may also notice an increase in your heart rate as your body is working hard to elevate your core temperature and it takes more effort from our heart to get the blood where it needs to go, as the blood vessels constrict in the cold. So, 5-10 minutes prior to your run, it is key to warm up and prevent injury. Check out the following link for a good pre-run dynamic warmup: https://www.fitforlifephysicaltherapy.com/dynamic-warmup. Also, chilly weather workouts can skew our pace, so focusing more on effort versus the pace on your watch can be helpful.
Appropriate fueling is important to consider as your body is burning through more energy to keep you warm. So, you need at least the same amount or more fuel compared to warm weather training conditions. Hydration is still especially important even though you may not be sweating as much. In the cold, your thirst sensation can be dulled, so even though you may not feel thirsty on a wintry weather run, you still need to stay hydrated prior to, during, and after the workout.
There are some unsafe conditions with freezing weather running & walking. Hypothermia (to be covered in next week’s newsletter) is a risk, so it is essential to have your gear choices for longer runs locked down. If you keep moving, hypothermia is rare, but please keep it in mind. When the temperature gets to -20 degrees and below with wind chill, make sure you have no exposed skin and always think twice before going out when it is this cold. Also, take extra caution in blizzard-like conditions from a motorist’s perspective. Really emphasize your reflective gear & headlamps, plus be aware of slick roads so you can avoid falling and injury.
O.K, now, let’s get outside, stay safe, and have fun. Check out Fleet Feet’s selection of winter running shoes, gear, and essentials. If you experience any discomfort during your winter runs, please see Fit For Life Physical Therapy for a free injury screen so that we can help you stay on the road and get ready for your spring races!
Please visit our website https://www.fitforlifephysicaltherapy.com/, email us at info@fitforlifephysicaltherapy.com, or call or text us at any of the phone numbers for our three convenient locations inside Fleet Feet/FrontRunner stores:
Polaris: 1270 East Powell Road Lewis Center, Ohio 43035 ~ 614-981-2065
Upper Arlington: 1344 West Lane Avenue, Columbus, Ohio 43221 ~ 614-981-1979
New Albany: 5792 North Hamilton Road, Columbus, Ohio 43230 ~ 614-581-7441