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Introduction
It is recommended
to have two different types of training regimes, a summer
and a winter training program. Runners should not plan to
make any increases in mileage or add speed work to the training
regime in the winter.
Cold and Icy
conditions can provide an ideal scenario to slipping and injuring
a muscle or even breaking a bone. It is advisable to warm
up indoors before you commence running and be especially vigilant
if conditions are icy or wet.
Try not to run
on icy roads and opt for snow as this surface will provide
better traction. It is also advisable to shorten your running
stride and run slightly slower.
Clothes
Runners must
wear appropriate clothing for running in cold conditions.
Wear thick absorbent dry socks and make sure you have adequate
space in your running shoes to accommodate these thicker socks.
Some runners
actually buy a ½ size larger running shoe for winter
training to accommodate for thicker socks. Taking care of
your feet is essential on order to prevent frostbite and circulatory
problems with the feet. Try to wear a warm hat when you are
running in cold conditions.
A significant
amount of body heat is lost from the head which affects the
whole body’s circulation. Wool gloves and thick running
track suits are also recommended. If it is not very cold than
you may wear a layer of polypropylene shirt below a sweat
shirt should be enough for the upper body.
Some runners
prefer to wear polypropylene or Lycra shorts together with
wool running trousers. Underwear is also an important and
often overlooked, opt for insulated underwear with a special
attention to the front panel being insulated to prevent a
cold related injury.
Wind-chill
The weather man’s
favorite word, “the wind-chill factor”. Runners
must be careful with running into a wind-chill as the extreme
cold can be draining and even dangerous. Some runners prefer
to run into the wind to start off with and then return with
the wind at their backs. The return run is easier as you have
perspired and your body is warmer.
Skin care and
Hydration
Make sure you
use a moisturizer and sun block to prevent blister formation
and redness in the face area. It is imperative that you remember
to maintain adequate hydration before and after running to
ensure your muscles recover after running in cold weather.
If you decide
to run in cold weather then take it easy. Studies have shown
that long, intense activity such as running can make you susceptible
to colds. Try and drink a high carbohydrate energy drink on
the run, it will help maintain your immune system. Eating
fresh vegetables and vitamin c also help prevent a cold while
running in cold conditions.
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