In this post, we’ll be discussing how to best train in the cold weather. However, one of the assumptions is that it is, in fact, cold outside. So let’s just pretend for a moment that I didn’t wear shorts and sandals all this weekend.
So should it ever be cold, how could it affect someone training outdoors?
-Increase in heart rate and blood pressure (Due to rise in metabolism to keep internal body temperature regulated and to keep blood flowing to the brain and internal organs)
-Reduces blood near the surface of the skin (This is to keep blood flow and warmth closer to your vital internal organs)
– Narrows airway passages
-Dehydration (Due to your body heating the cold air with your water vapor when you breathe it in, drying your throat and causing that burning sensation)
Here’s how to best avoid some of these side-effects of cold-weather exercise:
-Wear 2-3 layers: One light fabric that absorbs or wisks away sweat, the next a warm, thick layer such as fleece, and third a weather-proof jacket, if necessary.
-Make sure to keep your extremities covered to prevent frostbite: hands, ears, nose and mouth. Covering your nose and mouth can help diminish water vapor loss and warm some of the air you breathe in.
-Stay hydrated! You may not feel like you need water as much as you do when running in the heat, but underneath all those layers you’re still sweating – and losing water vapor from warming the air you breath as well.
-Begin a run facing towards the wind, and on the way back facing away. This way when you’ve already broken a sweat the wind won’t be blasting you and swicking your sweat away, making you even colder!
So bundle up and stay hydrated, and don’t let the cold weather keep you away from outdoor activity! (No excuses, especially consider our recent temperatures!)