Running on Cold Mornings Starts With Dressing Differently
On Saturday night, temperatures in the Philadelphia area will fall to 38 degrees, the coldest night of the fall so far. The number of people heading out for a morning run or walk will not shrink much. What changes is not the pace. It is the clothing.
The first rule of exercising in the cold is to dress as if it were about 20 degrees warmer than it is. The body generates heat once exercise begins. If you feel slightly chilly at the start, you are dressed right. If you feel warm before you start, you have put on too much.
Several thin layers work better than one thick layer. Mayo Clinic recommends a synthetic fabric that moves sweat away from the body as the layer against the skin. Cotton, once wet with sweat, stays cold and chills the body. Add an insulating layer of wool or fleece in the middle, and a wind-blocking layer on the outside. Take a layer off as you warm up, and put it back on when you stop.
Hands, feet and the head get cold first. When temperatures fall, the body gathers blood toward its core to protect it, and the hands, feet and head grow that much more vulnerable to the cold. That is why a hat, gloves and warm socks matter. Mittens, with the fingers held together, are warmer than gloves.
Water deserves as much attention as in summer. Cold air is dry, so moisture leaves the body with every breath, and because cold blunts thirst, dehydration is easy to miss. Mayo Clinic says drinking enough on a cold day matters as much as it does on a warm one, if not more.
A warm-up should be slower and longer than usual. Muscles and joints stiffen in the cold. Mayo Clinic notes that cold air can aggravate symptoms in people with exercise-induced asthma, and advises people with heart or lung conditions to consult their medical team before starting outdoor exercise on cold days.
Footing deserves a check as well. On the morning after the coldest night, frost settles first on surfaces such as bridges and wooden decks. Paths near the water, like riverside trails, are especially slippery. Choose shoes with traction, and in dark hours make yourself visible with reflective gear and a small light.
The weekend days will be dry and sunny. Highs will reach 63 degrees on Saturday and 67 on Sunday. Change the clothing and the warm-up, and the coldest weekend of the fall so far is not a bad weekend for a run.
