Ever wonder how those runners seem to never notice when it is freezing outside? Without a second thought, they toss on their clothes — much of which seems only appropriate for warm weather — and take off regardless of temperature, wind, rain or snow. Exercising with Old Man Winter is certainly not for everyone, but those who've made friends with him are fine examples of people who exercise regularly and therefore can readily acclimate to the gradual and even severe changes in their environment.
If This Is Not You
There are many who agree the inclement weather conditions take a nasty toll on their bodies. They feel it down deep in their bones — ligaments shorten and otherwise lively muscles become sluggish and stiff. If you dislike the challenge of the chill but aren't crazy about taking a three-month hiatus from running or walking, here are a few tips to help you ease into your winter activities.
How do we Beat the Cold
Research shows that if you have been exercising outside and gradually move into colder temperatures, you body finds it much easier to adapt. Whether you are starting an activity outside for the first time or continuing your training as the temperature drops, planning and preparedness are the fundamental elements which will help keep you injury free during the wintry months and definitely make them more enjoyable.
Turn Your Thermostat Up
To understand how to brave the elements and maximize training performance, it is important to know how the body reacts to the cold. Internal temperature is not only regulated by our surroundings, but also our metabolism. The more active you are the more your body's core temperature rises.
Hydration
Drinking water is not reserved only for the heat and humidity. In fact, fluids play an important role in regulating your core temperature and helping your heart and lungs work optimally. Unfortunately, studies show that athletes tend to drink less in the cold rationalizing that they are not perspiring. In addition, that built-in reminder mechanism — thirst — sometimes goes on the blink in cold temps. Just remember, that even though you may not be sweating or feel thirsty, you are losing valuable fluid each time you exhale and so must plan to drink regularly during the workout.
Dress for Success
Preparing for your workout must include the kinds of clothing that keep your muscles warm and promote quick temperature regulation as conditions change and you produce more internal heat. For example, as you exercise you will probably raise your body temperature by about 10 degrees. Therefore, if it is 35 degrees outside, dress as if it is 45 degrees. This may seem a bit time consuming, but once you've acquired the proper wardrobe for smart layering, you will see how effective it is at guaranteeing your comfort as you walk or run outside.
Go to Extremes
Cover your extremities. Hands and feet must be protected with the right kind of wind-blocking fabrics. Don't forget your gloves and a hat or cap since your head can allow up to 40 percent of your body heat to escape. If you should become too warm during your run, these can easily be removed and tucked into a pocket.
Warm up on the Outside
When exercising in cold temperatures, be sure to add several minutes to your typical warm-up period. Some make the mistake of warming up indoors first thinking they will store body heat and avoid that cold feeling when they go out. However, if you warm up prior to going out and start perspiring you will instead get chilled very quickly.
Maybe it's too Cold
Depending on your fitness level and a host of other variables relating to you and the weather, you must learn to recognize symptoms of frostbite and hypothermia — goose bumps, shivering, numbness, confusion, lack of balance or coordination, a feeling of extreme sluggishness, sight difficulty and/or muscles rigidity — these are dangerous conditions resulting from exposure.
Finally, acclimating — allowing adequate time for your body to adjust to abrupt weather changes — is key so train with gradual progression. If it has turned cold quickly, your best bet would be to shorten the distance you run or lower the intensity. Remember, your body is working harder simply trying to conserve heat so give it a break and enjoy the great physical activity opportunities waiting for you outside.
Cindy Boggs is an American Council on Exercise-certified fitness professional, Charleston YMCA Activate America director, corporate wellness presenter and author of the book, "CindySays … ‘You Can Find Health in Your Hectic World.'" Her website is www.cindysays.com.
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