Cold Weather Running
It’s that time of year – you have to grit through snow and cold on many of your runs. There are some known benefits to cold weather training: for example, you don’t sweat as much so dehydration is less of an issue, your heart doesn’t have to work as hard to send blood to your skin to help cool you, and you tend to feel less muscle fatigue so can push harder than you can in warmer weather. However, there are also some very real health risks. To find out more, read on so you can avoid these pitfalls and maximize your cold weather training.
Skin
Diagnosis: Frostbite
What it is: Frostbite occurs when your tissues freeze. In milder forms, it is known as frostnip. When accompanied by an itchy or painful rash, it’s called chilblains. When tissues freeze there is reduced blood supply, cellular damage, and inflammation. At first, the skin over the affected area becomes pale and swollen, but as freezing becomes more severe, the skin will blister. The most common affected areas are the ears, nose, cheeks, chin, fingers and toes.
What to do about it: If you notice these symptoms on yourself or on a running buddy, get somewhere warm as soon as you can. If any of your clothing or gear is wet, remove it. If on the more severe spectrum, seek medical care immediately as further tissue damage can occur on rewarming.
How to prevent it: Be sure to protect vulnerable areas with a hat, facemask, gloves or mittens, and appropriate socks. Gear made of wicking material is helpful to keep things dry. Topical emollients such as Vaseline, Aquaphor, lip balm, or a sports moisturizer can also be protective.
Musculoskeletal
Diagnosis: Slip and fall
What it is: Cold weather can cause footing hazards such as black ice. Slipping and falling can result in strains, sprains and even fractures.
What to do about it: If the footing is tricky and you are navigating ice and snow, slow your pace! Shorten your stride and pay close attention to where you are stepping. Better to walk through an area where the footing is uncertain than risk an injury that could prevent you from running the marathon.
How to prevent it: Consider using trail running sneakers for your outdoor winter runs – they have better traction and stability. If your run takes you over a steady surface of ice and/or snow, you might also try a traction device such as Yaktrax or Kahtoola microspikes. You can wear these over your regular running sneakers, and they are excellent for preventing slippage. Ask around to figure out which areas near you are plowed and cleared quickly.
Respiratory
Diagnosis: Exercise-induced bronchoconstriction (EIB)
What it is: This is a breathing condition where exercise causes shortness of breath, chest tightness, coughing and/or wheezing (either during the activity, or shortly afterwards). It is similar to asthma, although you don’t have to have asthma or allergies in other circumstances to experience these symptoms with exercise. Cold air can frequently trigger or worsen this condition.
What to do about it: The more fit you are, and especially the more you get used to running in the cold, the less likely exercising in the cold will trigger troublesome respiratory symptoms. Using a facemask or a scarf over your mouth and nose to warm the air you are breathing can also help. If you are really struggling, see a medical provider as there are medications which can be helpful for controlling this condition.
How to prevent it: Warming up inside with some short, high-intensity cardio intervals may prevent EIB. Sticking to indoor environments such as the treadmill or indoor track is another alternative (although not so appealing to most of us – particularly for the long runs!).
Systemic
Diagnosis: Hypothermia
What it is: Hypothermia is a drop in your core body temperature to less than 95 F (35 C). This can lead to mild symptoms such as shivering, but can progress to more serious symptoms such as confusion and lack of coordination. In severe circumstances, it can even cause physiologic changes that are life-threatening.
What to do about it: Like with frostbite, if this happens to you or if you notice these symptoms in a running partner, take measures to warm up as soon as you can. Remove wet clothing if you need to. Be aware that you may have to stray from your training plan to stay safe on the coldest days.
How to prevent it: Dress appropriately in synthetic, wicking layers, and be sure to cover your head, neck, face and hands. Run with a partner or a group if the weather conditions are severe so you can look out for and monitor each other. Plan out your route so there are points along your course where you can get inside and warm up, if needed. End your run in a place where you can move inside immediately – try to avoid prolonged walking when you are sweaty after you finish.