Training in Cold Weather

Depending on what part of the country you live in, you may already be experiencing winter like conditions (even though winter does not officially start until December 21).  Here in Austin, TX, we had our first hard freeze last weekend.  Friday night/Saturday morning it was about 24 degrees at my house, and 27 degrees down by the river (Lady Bird Lake) where I was going to have to lead my training group at 7 a.m.  That is pretty darn cold for us central Texans! 

For that reason, I thought now would be a good time to review a few tips for working out in the cold.  I’ll start with running since that’s what we did last Saturday!  Right now, I’m the lead pacer for a group of runners training for the Austin Marathon on Valentine’s Day.  We have a variety of runners from “first-time” marathoners to experienced marathoners.  Some of these runners have never run more than a 10K, so having to plan clothing for changing weather conditions during a run is something many have not experienced. 

The first rule of thumb is to dress like you would if it was 20 degrees warmer; I like this tip because it is a very individual thing.  Second, protect your head because this is where you will lose the most heat.  Third, protect your extremities (hands and feet) because they have less muscle and therefore less blood flow than your larger body parts. 

To give you an example, I will wear a single layer (shorts and a short-sleeve shirt) down to 50 degrees.  Between 45 and 50, I’ll still wear a single layer, but my shirt will be long-sleeved and I’ll add gloves and ear warmers (particularly if it is cloudy and there is wind).  From 35 to 44, I’ll wear leggings, and 2 top layers (short sleeve under a long sleeve shirt).  When you start wearing “layers,” it is super important that your base layer fits snug, and that you choose a “wicking” fabric, such as dry fit or cool max.  You do not want to wear a cotton shirt or something too loose because once you start sweating, the liquid will not evaporate and you will get cold.  As the temperature drops further (and if there is a significant wind chill), I’ll start adding things like an insulated vest or wind breaker, shorts under my leggings, 2 pairs of socks, a hat or shirt with a build in hoodie, etc. 

You also want to keep in mind how long you are going to be running and if it is going to warm up significantly during that time.  If you are doing a long run that is 2 hours or more, it is possible it could be 10 to 20 degrees warmer than at the start.  Keep this in mind when you are dressing.  You may want to choose a top layer that you don’t mind just tossing when you start to warm up.  Or choose something you can tie around your waist. 

Last but not least, don’t forget about your nutrition.  It is just as easy to get dehydrated in the winter as it is in the summer.  The problem is because you do not get as hot, you may not get as thirsty.  Your body looses a significant amount of fluids through your breath as well as sweat, not to mention that the air is usually much drier in the winter.  Most people also experience the drying effects of heaters during this time of year, so our fluid requirements are just as high as they are in the summer.  Make sure you are drinking plenty of fluids before and during your workouts.

You also burn significantly more calories trying to keep your body warm.  This means you need to be re-fueling on workouts that are taking longer than an hour.  You can do this either by using a sports drink that has calories (NOT a drink that is strictly for electrolyte replacement), gels, gu's, sports beans, etc.  Every body is different in their exact nutrition requirements and what their body will tolerate, so make sure and experiment with different types of drinks/foods. 

Next week I’ll talk about cycling in the cold!  Until then, happy trails!