Dec 5, 2011

We’re often asked for advice on winter running – so here are some tips, insights and ideas to keep you warmer while running in the cold…

What do you need to consider when running in the cold?

 

As a survival mechanism in cold weather, the body directs blood to major organs centred mainly in the torso making your extremities more prone to the cold.

 

When it’s really cold, breathing in cold air not only hurts the lungs it decreases the core body temperature.

 

The wind chill factor is amplified in colder weather having a much greater effect on the body while moving.

 

When muscles cool their performance is reduced significantly – it is vital to maintain a constant temperature.

 

There are a number of things that can be done to help the body stay warm and function better if you plan to brave the colder weather.

 

Warm Up

 

This is even more important when starting a run in cold weather. Once you’re kitted out and ready to go stretch and do a short warm up indoors. Dynamic stretching increases the heart rate which in turn will increase blood flow to the major muscle groups.

 

Route

 

While you’re getting used to the colder temperatures it is a good idea to stick closer to home and run a circuit rather than an out-and-back. What you don’t want to happen is to have to stop and/or walk while you’re a significant distance away from your base as your core temperature will drop rapidly.

 

Once you’re finished…

 

The body can still perspire significant volumes even though it's cold and once the air connects this moisture makes the body even colder.

Once you’re finished take off your running kit as soon as possible so that the perspiration won’t cool against your skin. Take a hot bath or shower & make sure that you stay as warm as possible.

 

Clothing

 

The correct clothing will have a massive impact on both comfort and performance.

 

The first thing to consider is the base layer. There are a number of different type of materials that help keep the body warm, both man made such as polypropylene, polyester and natural fibres such as Merino wool. Choose a fibre that suites you and your body type. A school of thought, depending on the cold, is to wear multiple layers of polypropylene and run a few times a find the ideal layering.

 

All base layers have good thermal properties yet they are poor at protecting against wind chill. That is where a light weight wind resistant jacket or vest in combination with a base layer comes in handy. Do just be aware that this combination can generate a lot more heat between the skin and jacket and make sure that you wear a base layer with with good wicking properties.

 

Companies like Skins and 2XU both combine compression with a thermal layer so you get the best of both worlds with the functional and thermal element.

 

Accessories are also essential. Wearing gloves and a beanie will definitely help to contain and reduce heat loss and if the air is really cold use a face mask that covers the mouth so cold air is warmed slightly as it enters the lungs.

 

Footwear

 

Most running shoes use a mesh material to allow for ventilation yet the cold air can race through these holes and cool your feet down considerably. Socks with merino wool will help. Depending on how often and the terrain over which you run, you may want to buy a Gore-tex trail type shoe that is waterproof, wind proof and has better grip on snow.

 

 Visit us to speak to our Richard our Head Run Technician for more helpful winter running advice - or call 020 7736 0046

Category: Running   |

Posted by: admin

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