Cold Weather Marathons – What You Need to Know

15 Tips for Training for and Running a Great Cold Weather Marathon

Running a marathon can be a difficult and daunting task even in the best conditions. But, when faced with extreme temperatures it can seem almost unconquerable, especially for a novice runner. Many marathons are run in the spring and fall to avoid the intense summer heat. During those

 times, though, one might be faced with very cold temperatures. If you are planning on running a marathon in potentially cold conditions, there are many things you can do to make the experience as easy as possible:

1. Buy larger shoes: When running in cold weather, it is often necessary to wear thicker socks or more than one pair of socks. This fact, added to the fact that your feet will swell over the course of 26.2 miles means that you should buy slightly larger running shoes than used during warmer times of year or for shorter training runs.

2. Buy warmer shoes: Now is not the time to buy the lightest shoes you can find. When running a cold weather marathon, you will want to stay away from shoes with predominantly mesh uppers and look for shoes with leather or even Gore-Tex uppers.

3. Plan training routes effectively: As you plan your cold weather training routes, keep the wind in mind. Especially on longer out-and-back training runs, try to create your route so that you're running out into the wind and returning with the wind at your back. By the middle to end of your run you will be sweaty and a strong cold wind blowing into you will rob your body of heat.

4. Stay hydrated: This can be easy to overlook in cold weather. You will still be sweating and using large amounts of fluids even when the weather is very cool. It is just as important to stay hydrated in cool temperatures as it is during warmer runs. Cramping and dramatically lower energy will quickly result if you don't stay properly hydrated.

5. Warm up and cool down: It is very important to do some type of warm up before all your cold weather training runs and races. Cold, tight muscles are easily strained or torn and need to be loosened up before running, especially before any harder effort run.

6. Understand how the cold affects runners: There are dangers associated with both under-dressing and over-dressing. You want to be neither too cold nor too hot during your run. As a general rule of thumb, runners should dress as if the temperature is 20 degrees warmer than it actually is. The increase in body temperature due to the exertion of running will make it feel much warmer than the thermometer says. If you dress too warmly, you'll sweat excessively and may become chilled.

7. Put a lid on it: Depending on the temperature on race day, you may want to wear a hat. Up to 40% of your heat is lost through your head. If you're wearing a hat, you may be able to make more lightweight clothes choices on the other areas of your body and still stay warm.

8. Wear gloves: – Along the same lines, the hands are also key areas of heat loss. Cold hands will cause you to be very uncomfortable and, depending on how low the temperature is, may put you at risk for frostbite. A lightweight pair of gloves are a great addition for runners on the morning of a cold marathon.

9. Just say no to cotton: Cotton is a great fabric for day to day clothing but has no place in a runner's wardrobe. It is adept at holding moisture which is the enemy of runner, especially in cold weather. Instead, choose moisture-wicking fabrics made especially for running. These lightweight materials will pull sweat away from your body keeping you dry and warm.

10. Make use of layering: A very important tip for cold weather marathon runners is to wear multiple layers of clothing. The inner layers should be moisture wicking fabrics meant to keep a person dry. This can be followed up with a layer that is more fitted to keeping a person warm or protecting them from the wind. As the race progresses, the other layer(s) may become unnecessary. In this case, you can remove them as you run. If you plan ahead, you can have a friend or family member stand at a specific spot on the course and hand them the unneeded clothing as you run by.

11. Protect your skin: Please make sure to use sun lotion, lip balm, and other similar products as needed in order to protect yourself from sunburn and the harsh effects of the wind. This can be easy to overlook in cold weather but the sun can be intense in colder months, too – especially if there is snow on the ground – and you will have enough pain to deal with after your marathon without adding a bad sunburn to the equation.

12. Remember the wind: You will need to account for the wind when coming up with your pacing goals. If you know that you will be running into the wind for the majority of your race, you will need to adjust your expectations accordingly. Even a very slight headwind will sap your energy and speed and, over the course of 26.2 miles, will significantly affect your times. If you go out at too quick a pace, you'll be sure to pay the price later in the race.

13. Refuel: During any long race, it is important to replace the energy you're burning while running. Carbohydrate gel products are a common choice for runners and are excellent at quickly recharging a runner's energy stores allowing a person to finish strong and recover quicker after the race is over. These products are even more important in extreme temperatures since they will help protect against the weakening of the immune system that can happen under the stress of a marathon.

14. Don't bleed if you don't have to: The dry skin that's common during colder months makes it very important to take measures to avoid chaffing. Products like Body Glide, a deodorant-like lubricant, can be used in places like the underarms and groin to reduce friction. Also, some men may find it necessary to use Nip Guards to protect their nipples from being rubbed raw by their shirt. It may seem like an embarrassing purchase but it would be far more embarrassing to have to large red streaks on your shirt as you cross the finish line.

15. Change clothes: As soon as possible after the race, change into warm, dry clothes. The earlier you get your body temperature back to a normal state and replenish your body's energy reserves, the quicker your recovery will be and the less your chances of being run down and sick for the next two weeks.

Cold weather marathons can be enjoyable and fulfilling if you take the right precautions. Follow the above tips and you'll be well on your way to a great race!

Tips and Tricks for Cold Weather Sports and Exercise

One of our favorite ways to beat the winter blues is exercising outside. Whether you like to hike, bike, run, ski, snowshoe or snowboard, integrate these tips for staying toasty and inspired to make the most of winter fun.

Below is a summary of winter sport and exercise tips from staff of Fitness for Living and The Women's Wilderness Institute.

Universal Winter Wisdom
No matter if you're planning a quick winter workout or a longer day of snowy adventure; these are the five most important things you can do to keep your body in tip-top winter shape:

1. Hydrate! You won't feel as thirsty in the cold so remember to drink during and, just as important, after your workout.
2. Regulate your body temperature. You can get warm quickly in even the coldest weather, but you will cool down just as fast when you stop for a break.
3. Protect your extremities. You lose much of your body's heat through your hands, feet, head and ears – up to 50% through an uncovered head alone. Read our complete article to learn what to wear in these critical areas. Sunscreen, lip balm and sun glasses are also essential.
4. Ditch the damp clothes ASAP. Have dry clothes on hand, not at home – a dry base layer will make a huge difference.
5. Cool down and stretch. Take ten minutes to ramp down your activity level rather than sprinting for your home or car.

Aerobic Activity Tips
Sound advice for staying warm while moving fast from Fitness for Living

1. Consider wind chill when preparing to go out. A cool temperature with a heavy wind will feel frigid. If it is very cold (0' F or below) or you have asthma, wear a face mask or scarf over your mouth.
2. Warm up slowly. A slow warm up is critical in cold weather to allow your muscles and joints time to loosen and warm up. You can also opt to warm up inside. You're at a much greater risk for a pulled muscle when it is cold and you are not properly warmed up.
3. Start your workout into the wind and finish with it behind you Heading into the wind at the end of your workout when you are sweaty and tired can get you chilled remarkably quickly.
4. Modify your exercise expectations. A cold muscle is weaker and ultimately reduces your speed and power. Consider decreasing the intensity or goal of your workout if you cannot maintain a normal body temperature.
5. Stay safe in icy conditions. Before heading out for a run or walk put on a pair of Yaktraks or other studded shoe slip-on.
6. If you get chilled, get indoors quickly. Frostbite and hypothermia are real dangers and once you start getting cold (after you have warmed up) it is difficult to reverse.

Sustained Sports Savvy
Additional tips for longer trips from The Women's Wilderness Institute

1. Don't over dress - the key is to keep warm without sweating, and have something warm and snuggly to buffer the cold when you stop moving.
2. The 10 essentials – bring 'em all, even if you are just going out for a half-day hike; anyone who lives in the Rockies knows how quickly the weather can change: map, compass, flashlight/headlamp, extra food, extra clothes, sunglasses, First Aid kit, pocket knife, waterproof matches, firestarter.
3. Keep your cool – getting lost in winter can raise the anxiety level of even the most seasoned outdoors person. Nevertheless, it's critical not to panic.
4. Be observant and aware – of winter hazards like tree wells, avalanche and hypothermia. Keep an eye on your larger surroundings and avoid traveling through terrain that looks questionable.
5. Take a course – winter brings a lot of new hazards and situations out there. Don't be afraid to sign up for a class or clinic – a little information can go a long way to making you feel much, much more confident and comfortable out there.

Chest Pain in Cold Weather

Exercising in cold weather can cause chest pain in some people who have no problems when they exercise in warm weather. When cold wind blows on your face, your heart rate slows down. This decreases the blood flow to the heart and can cause pain in people with blocked coronary arteries.

The blood supply to your heart muscle comes from arteries on its outside surface. The blood that is pumped inside your heart’s chambers brings almost no oxygen to your heart muscle. If you have arteriosclerosis, the fatty plaques in your heart’s arteries restrict the flow of blood to your heart. Your heart has to pump rapidly to meet its needs for oxygen. A cold wind slows your heart, reducing the flow of blood. If the heart muscle is unable to get all the oxygen it needs, it starts to hurt.

While freezing your face slows your heart, freezing your fingers makes your heart beat faster. Cold hands will not cause chest pain, but a cold face can. If you have no history of arteriosclerosis and have chest pain when you exercise in cold weather, check with your doctor to rule out possible heart problems. If you have heart trouble, it is always a good idea to cover your face when you go out on cold days. You can wear a scarf that you can wrap over your mouth, a knitted ski mask, or a hat with a visor that you can lower when the wind blows.

[A Note from the Editor: It is always important to stay warm while running in cold weather. There are wonderful products from Under Armour, Nike, New Balance and other running apparel manufacturers specifically for this weather. Check back soon as our “Winter Running Safety” and “Winter Running Apparel” articles will be up soon. If you are specifically worried about covering your face and keeping it warm, look into Under Armour’s “Tactical Cold-Gear Hood”]

***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. ***

This post is written by Dr. Gabe Mirkin, M.D. and was originally published on his blog “Fitness and Health E-Zine”.

Dr. Mirkin is board certified in Sports Medicine and has practiced for over 40 years. He has completed more than 40 marathons and was a talk show host of a nationally-syndicated radio program for about 25 years. For more articles by Dr. Mirkin, please check out: www.DrMirkin.com

8 Tips for Winter Walking and Running

It’s the middle of winter and if you live somewhere with a “real” winter (ie: NOT Florida) it’s probably cold outside. It’s normal to want to hibernate when the temps drop, but you don’t have to let the weather ruin your walking or running program.

In fact, walking or running outside in the winter can be extremely invigorating for both your body and mind. All you need to do is take a few extra precautions to make sure you’re protected from the cold.

8 Tips for Winter Walking and Running

1. Add traction to your running or walking shoes. If you’ll be walking or running on icy sidewalks or snowy streets, invest in a pair of lightweight YakTrax to ensure your safety. YakTrax have coils that easily attach to the bottom of your shoe with a rubber-like frame and provide traction on ice and snow.

2. Layer up. Invest in some layered fitness clothing. You’ll want a moisture-wicking breathable bottom layer, an insulating mid layer and a water/wind proof outerlayer (depending on conditions). Consult this Layering Guide for in-depth layering advice.

3. Protect your head. A lot of body heat escapes through your head so be sure you’re wearing an insulating breathable hat or headband to at least protect your ears.

4. Protect your hands and feet. Fingers and toes are the first parts of your body to succumb to frostbite so be sure you’re wearing gloves and warm, moisture-wicking socks when walking or running in freezing temperatures.

5. Warm up inside before heading out. Warm your body up and get your blood pumping before you head outdoors to protect your heart (when you warm up in freezing temps, it’s hard on your heart and can cause angina or heart failure).

6. If you have asthma or respiratory difficulties, frigid air can wreak havoc on your breathing. Carry your inhaler and wear a bandana or scarf over your nose and mouth to warm the air before you breathe.

7. Don’t forget the sunscreen. While it may not seem to be much UV danger in the winter, if you’re out walking for any length of time your face could burn (especially if there’s a lot of snow on the ground to reflect the sun).

8. Use trekking poles. To burn more calories while walking and to stabilize your gait, try a pair of trekking poles. Improve your balance and posture and reduce stress on your joints by adding trekking poles to your winter workout.