Cold Weather Training
Article By: Paul “Crazy Legs” Stofko RRCA Running Coach
November 3, 2011
Cold
weather training requires a little extra planning and protection before
you head out the door. Your body loses heat quickly in cold weather due
to convection (heat loss due to motion), conduction (transfer of heat
due to temperature changes), evaporation of moisture, and radiation
(transfer of energy caused by the difference between skin temperature
and ambient temperature). The right layers will protect you from the
elements without weighing you down. Cold can take it toll on your
performance and comfort. And frostbitten skin is always a risk. But if
you take some simple precautions, you can maintain your mileage in
anything weather winter bring your way.
The challenge
in dressing for winter training is not only to keep the winter chill and
wetness out, but to manage the heat and moisture your body produces as
well. Even in subfreezing temperatures your body produces a lot of heat
and sweat. You can produce up to two liters per hour when running. Water
conducts heat away from your body 25 times faster than air – great in
summer, but dangerous in cold temperatures. Staying dry under your
layers is critical and can impact heart rate, as well as comfort,
dryness, and warmth.
Here are some tips for dressing in layers:
First Layer
Forget
cotton. It holds moisture next to your skin. Choose the new
lightweight, moisture-wicking fabrics that hold a very small percentage
of their weight in moisture. Performance microfibers hold less than on
percent of their weight in water compared to 17% wool or 8% cotton.
Second Layer
If
you running in very cold weather, you may need a middle layer to trap
the warmth your muscles generate. Choose a layer that produces maximum
warmth with minimum bulk. Synthetic fibers have an advantage of staying
drier than natural ones.
Outer Layer
Fibers
have been developed that block the elements without trapping too much
heat and moisture underneath. Look for waterproof fabrics that vent.
Hands and Head
Up
to 40% of your body’s heat loss occurs from the head due to a large
blood supply, extra surface area, and the mucus membranes of the nose
and mouth. Choose thin microfiber hats and lightweight gloves liners for
your hands.
Don’t forget your feet
Cotton is a bad choice for socks. Look for synthetic socks that won’t hold moisture and become packed down when damp.
