*As published on Debonairemag.com
Despite the plummeting temperatures, running in cold weather can be a calming experience, especially through some soothing urban scenery. “One of the things I liked most about running in the winter was that there were less people around,” says Jeff Moreno, a 21-year old college student who used to run from his Queens home over the 59th Street Bridge and back everyday. Of course, you can’t just blindly brave the elements from mid-November through March. Even Rocky had to watch out for his health while training in that bitterly cold Russian winter.
First and foremost, you need to dress appropriately. Layers make winter running possible by preventing frostbite and hypothermia. “The first layer should be tight, like Lycra,” says Lee Anthony Mulero, a former physical trainer for New York Sports Club. Lycra and other synthetic materials trap body heat while releasing moisture from your skin. Running in the Winter for Dummies advises to avoid wearing cotton as a first layer, since it absorbs moisture and lowers your body temperature.
You should also wear a breathable outer layer, like gortex, which will prevent cold wind from entering. Also, much of the body’s heat is released through the soles of the feet, palms of the hands, and the scalp, so knit or wool gloves and hats can insulate your core temperature. “I also like to wear a scarf around my mouth, it helps warm the air, making it easier on the throat,” Mulero says.
The cold air also can dry out the throat. Baruch College athletic director William Eng says the cold air can also aggravate existing respiratory conditions. “Both bronchitis and asthma are defiantly more prevalent in the winter,” he says. Non-asthmatics shouldn’t ignore the risks; a WebMD.com article says that 10 percent of lung-healthy runners could develop exercise-induced asthma under the wrong weather conditions. “I do feel like I get winded easier in the cold, but I still like winter running,” says Larry Rivera, a Brooklyn resident training for the New York Police Academy.
A tip from WebMD: Breathe through your nose in all exercising, let alone running. This will help to maintain the balance between incoming oxygen and exiting carbon dioxide. Your nose performs this task with its cilia and mucous membranes; breathing through the mouth throws off this process and could cause you to hyperventilate.
Running website CoolRunning.com also warns that you should start your run going into the wind and end it with the wind at your back. Running into the wind after you’ve built up a sweat can cause your body temperature to drop significantly.
As with any work out, stretching is imperative; it is highly important in the winter, because your body takes longer to warm up. The website Truestarhealth.com recommends doing some jumping jacks, push-ups and sit-ups, with a few trips up and down the stairs.
Once you have limbered up, control your pace as you start running. “The warm-up I found to be best was, after stretching, start off walking and gradually speed up to a run,” Mulero says. Straining yourself in the cold could be more harmful to your health.
Snow-covered ground increases your risk of slipping. Mulero advises, “Just be careful, watch your footing and know the area you’re running.” If you want to be completely safe, merely use an indoor track or a treadmill.
If you want to experience a mini-marathon in the cold, heed year-round running tips. Always stay hydrated, and wear bright colors and reflective gear to let your presence be known. If you take the proper precautions, your daily jog in the winter will be just as effective as it is in summer. “The most important thing is to listen to your body,” Mulero says. “If there is a problem, it will tell you, so don’t overdo it.”