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Winter Running Tips

Although dealing with heat may present greater difficulties for the runner, winter weather comes with its own set of special problems, especially in the Southeast when there can be wide fluctuations in temperature over short periods of time.

Take Extra Time To Warm Up, & Warm Up Slowly
Your muscles will take longer to warm up in colder weather, especially if you run in the morning. Take at least five minutes to walk briskly before you start to run. It may take 10 to 15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.

Dress for 15 to 20 Degrees Warmer
Over-dressing is easy to do in winter running. Dressing for 15 to 20 degrees warmer than it actually is will allow your body temperature to increase and reduce the risk of overheating and excessive sweat. However, if you'll be running in & out of trees, if it's windy, or if you'll be running before sunrise or after sundown, be sure to bring extra layers of light, loose clothing that insulate the skin with trapped air. An outer garment that is windproof, allows moisture to escape, and provides rain protection is useful. Lightweight nylon parkas may not offer thermal insulation but offer significant protection against severe wind chill, especially if a hood is provided. Wool and polyester fabrics retain some protective value when wet; cotton and goose down do not. Areas of the body that lose large amounts of heat (head, neck, legs, hands) should be covered.


Hypothermia
When the air temperature is lower than the body temperature, the body loses heat to the environment. The body’s natural metabolic heat production is generally sufficient to replace lost heat and maintain a normal core body temperature.  However, when the environmental gradient is severe enough, and the body has insufficient protection from heat loss, the core body temperature can drop - at 97 degrees it is called hypothermia. Subfreezing ambient temperatures need not be present and hypothermia may develop even when the air temperature is 10-18°C (50-65°F).

Symptoms of Hypothermia
Symptoms include shivering, euphoria, dizziness, confusion and behavior that resembles drunkenness. If the body's core temperature continues to fall, there is lethargy, muscular weakness, disorientation, hallucinations, depression or hostile behavior. If body temperature dips below 88 degrees, the situation becomes deadly-shivering may stop, and the patient may slip into a coma if emergency treatment is not given.

For distance runners, exhaustion and dehydration can further complicate hypothermia.
Winter Foot Care
  • Don’t pull out your old shoes for winter running. You may not want to wear your new running shoes in the rain, but make sure you do not start your winter running in shoes that have 400 - 500 miles on them.
  • Make sure your shoes fit. If your feet tend to swell a little in the summer, then your shoes may be a little loose in the winter. If you tend to wear heavier socks in the winter, this may not be an issue. If not, you may find your cold toes are being jammed against the front of the shoes when running hills and your heel may be slipping and causing blisters.
  • Pair your socks and shoes. Don’t assume your heavier socks will work with your summer running shoes. The reverse is also true. Your summer running socks may not work with your winter or “muddy” running shoes.  Avoid cotton socks altogether.
  • Avoid tight footwear in cold weather. Tight shoes may decrease circulation to the toes. The cold weather also will decrease the circulation to the extremities, and the combination can lead to problems.



Wind Speed
Cold wind increases heat loss in proportion to wind speed; i.e., wind chill factor.
Wind speed can be estimated:
  • If you feel the wind in your face the speed is at least 10 miles per hour
  • If small tree branches move or if snow and dust are raised, approximately 20 mph
  • If large tree branches move 30 mph
  • If an entire tree bends, about 40 mph
Treatment of Hypothermia
Mild [34-36°C (93-97°F)] or moderate [30-34°C (86-93°F)] hypothermia should be treated before it progresses. Wet clothing should be replaced with dry material (sweatsuit, blanket) that is insulated from the ground and wind. Warm fluids should be consumed if patients are conscious, able to talk, and thinking clearly. Patients with moderate and severe [<30°C (86°F)] hypothermia should be insulated in a blanket and evacuated to a hospital immediately.