Is it Too Cold to Run Outside?
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Is it too cold to run outside? If the effective temperature (taking into account windchill) is below zero, running outside isn’t recommended. Running performance decreases as the temperature drops and the longer you are outdoors the higher the risk of hypothermia or frostbite. But darn it, running indoors on a track or on a treadmill isn’t optimal either. So what are we to do? If you decide to run outdoors in sub zero conditions, arm yourself with knowledge first with these tips from Coach Amy.
Slow Down
Adjust your expectations. Muscles don’t work as efficiently in the cold; they don’t produce the same force. This means you have to work harder to run your normal pace. Expect an increase in pace of around 10% at a temperature of zero degrees. So, for example, if you normally run a 10 minute mile, expect that for the same effort, you will achieve an 11 minute mile. Until it warms up, skip the speed drills.
Shorten It
Minimize your exposure to the elements. Consider cutting back your planned distance and the amount of time you are running. Your coach can help you make adjustments to your plan depending upon your experience and goals.
Fuel Up
Normally, when running long distances, your body relies on fat stores for energy. But, the colder it is, the more your body will rely on glucose (sugars). This means you will hit a wall sooner into a long run than normal. To account for this, be sure to consume fuel before the workout starts and increase the frequency with which you normally fuel during a long run.
Dress Up
Dressing to prevent frostbite and hypothermia is extremely important. Keep the body covered; one of the signs of frostbite is numbness so you won’t feel it happening! Even though it is cold, you will still sweat when running. Keep the body dry; moisture from rain, snow and sweat increases the risk of hypothermia. Check out these tips on How to Dress for Cold Winter Running.
“One cold weather trick that works is to apply vaseline to any surface exposed to the cold—nose, cheeks. It works very well to protect from the wind chill effect.”
Warm Up
Warming up before a run with dynamic stretches and pre-run drills is always a good idea no matter what the temperature because it increases blood flow and prevents injury, but it is even more important when it is cold outside. Do your warm-up inside.
Buddy Up
Run with a friend or if you are running solo, carry a phone with you and let a family member or friend know that you are heading out.
Watch Out
In very cold temperatures, your body is already using energy just to stay warm. Throw in the exertion of exercise and the risk of hypothermia goes up. Hypothermia is a medical emergency. Know the signs and symptoms of frostbite and hypothermia as well as what to do in the event you or a run buddies develop symptoms. Signs and Symptoms of Frostbite and Hypothermia and What to Do.
Whether you decide to run indoors or out in the arctic tundra that descends on us from time to time, stay safe and run happy and healthy!