Here's how your body responds when you run in cold weather

As the mercury drops and the streets take on winter hues, popular runners are faced with a new excuse for not going out for a run: the cold. Running when temperatures drop is not only a test of physical endurance, but also an exercise in adaptation and precaution. At RUNNEA, we're going to take a look at how the human body responds to the cold and give you a series of practical tips for staying safe and performing during these winter months. From the science behind thermoregulation to clothing strategies, so that excuses won't get the better of you and you can continue your passion for running, no matter how cold the thermometer gets.

Physiological adaptations to cold

• Vasoconstriction: When running in the cold, the body limits blood flow to the skin to reduce heat loss, a phenomenon known as vasoconstriction. This helps maintain core temperature but can reduce blood flow to active muscles.
• Accelerated metabolism: To generate heat, the metabolism speeds up, increasing calorie burning. This probably sounds good to you if you're a weight-loss runner, but it also means an increased demand for energy.
• Respiratory response: Cold, dry air can cause bronchoconstriction, making breathing more difficult. It is essential to warm up properly to minimize this effect.
• Risk of hypothermia: Prolonged exposure to cold, especially if sweating is present, increases the risk of hypothermia. It is essential to dress appropriately, in layers, to maintain body heat.

The Impact on Performance

• Muscle power: Muscles function optimally in a specific temperature range. Cold can decrease muscle power and response.
• Reaction time: Exposure to cold can slow reaction times, affecting coordination and balance.
• Endurance: On the other hand, some studies suggest that running in the cold can improve endurance, as the body does not have to work as hard to cool down.

Cold running tips: Maximizing safety and performance.

Strategic clothing: The art of layering

• First layer: Choose technical fabrics that wick moisture away from the skin. Avoid cotton, as it retains moisture and can cause rapid cooling.
• Second layer: Use an insulating layer such as polar, which traps body heat.
• Outer layer: A wind- and water-resistant jacket is essential. Look for breathable options to prevent sweat buildup.
• Adaptability: Wear additional garments that you can remove or add depending on weather conditions and your body's response.

Protection for extremities and face

• Hands and feet: Thermal gloves and socks are a must. Consider gloves with touch technology to operate devices without exposing skin.
• Neck: You can wear a Buff-type neck garment. You can also cover your mouth with it. It helps preheat the cold air that enters your lungs.
• Head: A good part of your body heat is lost through your head, so a thermal hat that also covers your ears is important.

Find the right running shoes

• Sole: Look for shoes with good traction to avoid slipping on icy or wet surfaces. And if they have reflective elements, all the better. In winter it gets dark earlier and it's important to be visible.
• Water protection: Consider buying running shoes with waterproof membranes to keep your feet dry in snowy or rainy conditions.

runningShoes with Gore-Tex

Lighting and visibility

• Lights: The days are shorter in winter. Use lights and reflectors to make sure vehicles and other runners see you.
• Reflective clothing: As with shoes, choose clothing with reflective elements to improve your visibility.

Warming up and cooling down

• Extended warm-up: Adequate warm-up is a must. Do not skip warming up. In fact, you should increase it to prepare your muscles for exercise in the cold.
• Cool down: Don't stop suddenly at the end. Gradually slow down and warm up as soon as possible to avoid feeling stiff.

Listen to your body

If you feel too cold, don't hesitate to shorten your workout. Pay attention to signals your body is sending you such as numbness, pale skin or uncontrollable shivering. It's time to stop training and take shelter from the cold as soon as possible, as well as hydrate.

Plan your route

Choose familiar routes and avoid potentially dangerous areas such as frozen puddles or roads with poor visibility. It is also important that you inform someone about your route and estimated time of return.

Implementing these tips will help you run safely and effectively during the winter, transforming each run into an enriching and invigorating experience.