| As the London Marathon gets closer and closer, we continue our series on tips for training. Whether you’re training for the marathon or are just out there running for fun, Health in Motion is here to support you. This week we are looking at how training in the cold weather impacts your body and what you can do to maximise your output during the colder months. This blog is written by our clinic owner and osteopath, Dominic. Dominic has completed the London marathon himself and has also taken part in triathlons, so he really knows his stuff! |
Marathon Training and Running in Cold Weather Running a marathon is a significant achievement, and training for one requires dedication, especially when the weather turns cold. Here are some reasons why cold weather impacts your body, followed by practical tips to help you stay on track and make the most of your training during the chilly months. Increased Caloric Burn Running in colder temperatures can significantly increase your metabolic rate, leading to a greater caloric burn. This is because your body expends more energy to maintain its core temperature in a cold environment. Enhanced Endurance Performance Cooler weather is beneficial for endurance as your body doesn’t have to work as hard to cool itself down. This means you can potentially run longer distances with less effort compared to running in warmer temperatures. Better OxygenationThe denser, colder air in winter can improve your oxygen uptake. This means that each breath you take while running delivers more oxygen to your muscles than in warmer conditions, enhancing your overall aerobic performance. Strengthened Cardiovascular System Cold runs make the heart work harder, which can strengthen your cardiovascular system over time. This increased effort can lead to improved heart health and endurance. Neuromuscular Function Cold weather can affect the neuromuscular system, requiring more effort to maintain performance. However, keeping your body warm can help mitigate these effects and maintain muscle function. Practical Tips for Cold Weather Running Treat Injuries! It’s crucial to treat any injuries, promptly, to prevent them from worsening. Cold weather can reduce blood flow to injured areas, slowing down the healing process, and running with an untreated injury can lead to compensatory movements, increasing the risk of injury to other areas of the body. Additionally, running in cold weather can put additional stress on your joints, especially knees and ankles, due to potential slippery surfaces, so keeping everything in good working order is vital! All of our practitioners will be able to support you to stay in top physical condition and treat/help you prevent injuries. Warm Up! A proper warm-up is crucial in cold weather because it helps increase blood flow to your muscles, reducing the risk of strains and injuries, and gently increases body temperature. Start your warm-up routine indoors where it’s warmer to raise your body temperature and get your muscles ready before facing the cold. Incorporate dynamic stretches that involve movement, such as leg swings, arm circles, and walking lunges, to increase blood flow and improve flexibility. Begin with a slow jog or brisk walk for 5-10 minutes to gradually increase intensity, helping your body adjust to the cold and reducing the risk of injury. Pay extra attention to warming up the major muscle groups you’ll be using during your run, such as your legs, hips, and core, with exercises like high knees, butt kicks, and hip circles. All of our practitioners will be able to advise you on proper warm ups! Dress in Layers Keeping warm, while your body temperature slowly increases, is important. Being warm when you set off can also keep you a little more motivated! Below are some tips on how to effectively layer up – – Base Layer: Start with a good base layer that can keep sweat away from your skin. – Middle Layer: Add an insulating layer to retain body heat. – Outer Layer: Finish with a windproof and waterproof outer layer to protect against the elements.·   – Protect Your Extremities: Wear gloves, a hat, and thermal socks to keep your hands, head, and feet warm. These areas are particularly vulnerable to the cold. Also, make sure you are visible. With shorter daylight hours, you might find yourself running in low-light conditions. Wear reflective gear and consider using a headlamp to stay visible to others. Stay Hydrated Remember, muscles are composed of about 75% water, so hydration is vital for muscle function. Among other things, proper hydration ensures that muscles can contract and relax efficiently, reducing the risk of stiffness and cramping. Water also aids in protein synthesis, which is vital for muscle repair and growth. It also helps transport essential nutrients, such as amino acids and glucose, to muscle cells, supporting overall muscle health and performance. Even in cold weather, you can become dehydrated. Drink water regularly and consider carrying a hydration pack, or adding in electrolytes, if you’re running long distances. Adjust Your Pace Cold weather can affect your performance and your speed. It’s okay to slow down and focus on maintaining a steady pace rather than pushing for speed. Pay attention to how your body feels and let that guide the pace. If you’re too cold or experiencing pain, it’s okay to cut your run short. Safety should always come first. Post-Run Care Proper post-run care in cold weather is essential to prevent hypothermia and aid recovery. Immediately after your run, change out of wet clothes to avoid getting chilled. Warm up with a hot drink and a warm shower to restore your body temperature. Stretching is crucial to prevent muscle stiffness, so spend a few minutes doing gentle stretches. Rehydrate by drinking water or an electrolyte-rich beverage to replenish fluids lost during your run. Additionally, refuel with a balanced meal or snack that includes protein and carbohydrates to support muscle recovery and energy replenishment. Our Health and Emotional Wellbeing coach, Sarah, will be able to offer advice on proper nutrition during training! Stay Motivated! Training in the cold can be tough, but setting goals and tracking your progress can help keep you motivated. Consider joining a running group or finding a training partner to stay accountable! Running in cold weather can be challenging, but with the right preparation and mindset, you can continue to train effectively and safely. Health in Motion are here for you! |
How to Outrun the Cold!
How to Outrun the Cold!
February 12, 2025