LOLZLetter 304 | How Cold is *Too Cold*?
Welcome,
It’s funny I’m writing this, considering this week, after resting from CIM, I chose the treadmill to run because I didn’t want to deal with the cold. It was actually 23 degrees a few days this week in the desert. That’s no upstate NY, where I went to college, but that’s cold enough for me these days.
Motivating yourself to run during the winter can be tough, especially when the days are short and chilly. Staying cozy indoors with your favorite show streaming might seem more appealing...which you can do with zero shame on the treadmill.
You might even wonder if heading out in the cold is safe. Will it lead to getting sick or, worse, suffering from frostbite or hypothermia?
Adjusted Routes
In the winter, you may have to run a lot of loops in areas you know are safe. Maybe stay close to home or stick to an area where you know you won’t be sliding around.
Maybe you'll need to run inside, whether that is an indoor track or treadmill. That's ok. Don’t be afraid to adjust your route.
The Right Gear Matters
I’m not going to go into great detail about dressing appropriately. A simple Google search can yield dozens of results on how to dress for your specific weather. Dressing appropriately is essential for safe and enjoyable winter running.
A couple of points:
You can't dress for every type of bad weather. You can't dress for hurricanes, for 120 degree full sun...etc. You can *usually dress for the cold weather*.
The key thing here is layering to keep you warm. If it’s windy or rainy, include a rain or wind jacket. (GoreTex is the best option for rain. They are expensive, but the quality is unmatched.)
Early Warning Signs of Hypothermia and Frostbite
Running in cold weather can expose athletes to hypothermia and frostbite if precautions aren’t taken. Recognizing the early signs is essential to prevent serious complications. I actually got frostbite on my ankles from hiking a few years ago. It was one of the more painful experiences I’ve had.
It’s important to note that it doesn’t need to be super cold to have hypothermia. If it’s raining or windy, that can escalate it.
Early Warning Signs of Hypothermia:
Shivering: Persistent shivering indicates worsening hypothermia. If you begin shivering, while running, there is a problem.
Confusion or Slurred Speech: Mental fogginess or difficulty speaking clearly can signify a drop in core temperature.
Cold, Pale Skin: A noticeable change in skin temperature or color suggests poor circulation.
Fatigue or Drowsiness: Feeling unusually tired or sluggish may mean the body is struggling to keep warm.
Impaired Coordination: Difficulty with balance or fine motor skills is a critical sign. If you suddenly feel like you’re sliding around, this could be an early sign of hypothermia.
Early Warning Signs of Frostbite:
Numbness: Often occurs in extremities like fingers, toes, ears, or nose.
Pale or Waxy Skin: A white or grayish-yellow appearance indicates restricted blood flow.
Skin Tingling or Burning Sensation: May progress to complete numbness as frostbite worsens.
Hard or Frozen Skin: Areas feel unusually stiff and lack normal elasticity. (This is what happened to me, and it was on ankle!)
Swelling or Blisters: Advanced frostbite may cause fluid-filled blisters.
It’s important to stay safe out there. At the end of the day, it’s "just running," and one run isn’t worth the detrimental effects it may have on your life.
As always, please feel free to leave tips you have to run in the cold.
What's Keeping Me Entertained?
California International Marathon Recap (3:19.57)
Steph Bruce on I'll Have Another Podcast: The sage of Hoka dropping some of their top/well seasoned athletes (rumored to be because of age) is wild. I appreciate Steph talking about it.
Dress for a mile into your run. It might be cold starting out, but if you sweat too much later into your run, that can be dangerous because being wet in the cold may lead to hypothermia.
Layering is such an important factor when running in chilly temps. I always make sure that my extremity areas (head, hands, feet) are properly covered and kept the most warm of all.