Run Like Child: Running in Cold Weather

Nokomis Beach in January is a skating rink. With the blue sky and snow everywhere, I'm glad I had sunglasses.

Upon leaving for my first run of 2013, a quick glance at the weather report stated the outside temperature in Minneapolis this afternoon was 25°F with a wind chill of 11°F. When it's this cold it's time to pull out all of the winter running gear. A year ago when I began winter running in earnest, I quickly collected essential items. In order to run in below freezing weather, there are some key items to note.

1. The Lungs Work Properly.
According to the article "Is Cold Running Bad For You," your lungs won't freeze due to cold weather running. While running in warm and/or humid weather produces concerns such hydration, cramps, and illness, colder weather is fine to run in and the lungs usually adjust without much discomfort.

2. The Body Adapts.
In fact, the body's interior systems will self regulate it's core temperature. Additionally, exercise generates heat thus the reason why the body produces sweat in order to keep the skin cool and prevent overheating. In order to maintain the self-regulating core temperature take precautions to keep the body's exterior warm.

3. Wick Moisture Away from Skin.
It's important during cold weather running to wear an interior layer that is made of material that pulls or absorbs sweat away from the skin. As the wicking material pulls sweat, the skin is able to stay dry and warm. It's not necessary to spend a lot of money on a wicking shirt. My favorite wicking shirt is a Champion brand that I purchased from Target for less than $25. You know when your shirt works after a cold weather run when your shirt is soaked yet your skin is dry.

4. Keep Your Extremities Warm.
Wearing tights (or other thermal leg covering), hat, and gloves are also essential cold weather running items. Not just the head, but exposing any exterior part of the body causes the body to lose heat and it's important to preserve needed energy. The body not only has to work hard using energy to get through the cold weather run, but it's necessary to keep blood flowing through muscles to prevent strain and injury. If skin is exposed, the body has to send blood and energy to that area to keep it warm.

5. Protect Your Skin and Eyes.
Just because it's cold doesn't mean the sun won't be harsh. Sunscreen, sunglasses, and lip balm are three cold weather must haves!

6. Review Precautions.
At the start of the cold weather running season, it's a good idea to review safety tips.