By Dan Popovic
This time of year is always tough for runners. Don’t let the cold weather freeze up your runs. Thanks to Sherry Oswalt with Divas Run (divasrun.com) for helping with the following tips to help us find motivation and get through the cold.
Dress appropriately. When starting out, you should feel slightly uncomfortably cool. Choose lightweight layers that you can easily remove or put back on, and concentrate on keeping your core body temp warm with tightest layers closest to your skin. Every extra layer of clothing equals about 15 degrees.
Keep covered and dry. Bare skin in cold weather is more susceptible to chapping and sun damage. Invest in running gloves and moisture-wicking materials to keep heat close to the body, especially in cases of rain and snow. Running with bare legs in cold weather can expose cold muscles to strains and tears as well as detour blood to the skin rather than to the exercising muscles, where needed most.
Stay hydrated. In cooler temps, it’s tougher to discern how much sweat the body is producing. Sweat dissipates when it hits the skin’s surface so you are still losing electrolytes and fluids in cold weather runs even if you don’t feel sweaty. Continue to hydrate as you normally would in warmer temps.
Safety first. In winter months, the sun goes down sooner so be sure and be prepared to run in the dark. Wear reflective gear and carry a portable flashlight. Try to plan your runs in well-lit areas to avoid any injuries or falls.
Be patient with your performance. It takes approximately 7 to 10 days of consistent weather temperature changes for the body to acclimate. Give yourself time to adapt to any changes in performance. Studies show that above and below the 50 to 55 degree range, performances degrade up to 2 percent for every 5 degrees.
Comments are closed.