Too Cold to Run? - Running Safety Part 2

This week I went to run outside at 6am, and it was 5 Degrees! I decided to wait an hour and the temperature had risen to six degrees. When my run partners cancelled due to it being too cold, I’ll admit that I was not all that upset. While I was not in any danger had I chosen to run at that temperature, I still opted for my workout on my treadmill.

Is there a Risk? Hypothermia is a loss of core body temperature to a point at which many body functions are impaired. Proper clothing, hydration and fuel will go a long way in preventing this in most runners. Those proceeding at slower paces, walking or hiking, will be in greater danger, because of lower generation of activity created body heat. The initial signs of mild hypothermia include shivering. Shivering which can be stopped voluntarily is a sign of mild hypothermia. This often indicates a body temperature of 97F degrees to 98.6F degrees. Below this level, coordination may begin to get impaired, it may be difficult to perform complex tasks with your hands, and goose bumps along with worse shivering can occur. And it only gets worse from there. A severe stage can mimic death (or result in death) with lack of apparent breathing, lack of palpable pulse, dilated pupils, rigidity, and a comatose state. But long before this, you've stopped running.

Should I Stay In Or Should I Go? (9 Degrees to -9 degrees) Cover your extremities. Hat and Gloves. Additional head covering hood. Three layers for this temperature range. Some will wear light weight synthetic gloves under a goretex cover. Many glove options exist. Upper torso will be well covered with a synthetic long sleeved shirt or two or some other middle layer and a wind breaker over layer. Legs might need tights and a wind breaking outer cover.

A significant amount of body heat can be lost through the head, if uncovered. Keeping your head covered will help keep body heat and circulation directed to areas where it is really needed. The best material for your hat is wool or synthetic material that will wick away moisture. It is important to protect all areas from exposure. The areas most vulnerable are the head, hands and feet. For the Men…Ladies look away.  There have been cases of penile injury from cold also. Be careful with your choice of uninsulated shorts or wearing just tights. Underwear with an insulated front panel can be worn if needed or multiple layers will work fine.

Ice. The rule concerning running on icy areas……. DON’T.

There is a lot more to come on running safety and running your Personal Best.