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Running in the Cold

Cold is relative. A chilly relative at that. Within reason, at moderate temperatures, what is cold for one person may not be cold for another.  It has been suggested that you should think of yourself as being 20 degrees warmer when running as opposed to standing still and dress for that warmer temperature. These temperatures are more conducive to moderate distance runs though, then speed work.

Layering will go a long ways to helping you stay warm. Let's try to categorize temperature to help determine what clothes are going to work best. Of course, don't forget that the marathon for which you trained all summer and are running in late October or early November will probably be a lot colder than the temperature in which you've done most of your runs. You'll have to bring along some extra layers that you can toss as you warm up.

Moderately Cold (40 - 60 Degrees)

One layer is probably adequate. This layer may range from a singlet, T-shirt, long sleeved tee shirt, or sweat shirt plus shorts. At slower speeds you'll want more clothes and may decide to use two layers. Lycra lightweight tights will be helpful at the low end of the scale and an optional hat at the low end.

Chilly Cold (25 - 39 Degrees)

Two layers are helpful in this near freezing and sub-freezing temperature range. An under-layer of light to moderately heavy tights of a variety of synthetic fibers to upper polypropylene or Coolmax or Thermax long sleeve shirts and an optional light weight Gore-Tex jacket or other wind breaking jacket. A hat and gloves should also be worn.

Bone Chilling Cold (10 - 24 Degrees)

Hat and Gloves go at the top of the list and an optional additional head covering hood. Three layers are usually worn in this temperature range. Some will wear light weight synthetic gloves under a Gore-Tex cover. Many glove options exist. Upper torso will be well covered with a synthetic long sleeved shirt or two or some other middle layer and a wind breaker over layer. Legs might need tights and a wind breaking outer cover.

A significant amount of body heat can be lost through the head, if uncovered. Keeping your head covered will help keep body heat and circulation directed to areas where it is really needed. The best material for your hat is wool or synthetic material that will wick away moisture. It is important to protect all areas from exposure. The areas most vulnerable are the head, hands and feet. There have been cases of penile injury from cold also. Be careful with your choice of uninsulated shorts. Underwear with an insulated front panel can be worn if needed.

Slap In the Face Cold (Below 10 Degrees)

Here you'll need layers as above and then some. A balaclava and additional neck covering can be helpful. Fleece pant linings or shirts can be helpful. Use a protective upper torso and lower torso outer wind breading lining. And be very careful. Frostbite is a greater danger in this zone. It can also occur in the two ranges above.

Cold Rain and Snow

Make sure your entire body is well protected. While running on extremely cold and snow covered ground, you may have noticed how cold your feet can feel. Try to run on snow free ground. Be extra careful, as already mentioned, when it has snowed or rained the ground has frozen. The slippery road surface can result in falls and injuries. To minimize this, wear absorbant and dry socks. In many cases polypropylene or acrylic can "wick" moisture away and are helpful. Coolmax or Thermax are particularly good to wear in weather like this. Immediately following your run, change to a dry pair of socks.

Polypropylene and Gore-Tex clothes are also an aid to keeping your body warm and dry. The wicking action of polypropylene is excellent. Combined with a light weight Gore-Tex suit - you can run comfortably without the necessity of old fashioned thick layering. When it is not too cold, one layer of a polypropylene shirt below a sweat shirt should be enough for your upper body and polypropylene or Lycra tights should suffice for your legs. When it becomes very cold, Gore-Tex or nylon will help lessen the effect of windchill. Use an inner layer of polypropylene, and optionally a long sleeve tee-shirt as a middle layer, then the outer wind breaking shell of Gore-Tex or nylon. For the legs, you may add sweat pants over a polypropylene set of tights and if it is exceptionally cold you can substitute Gore-Tex pants or nylon for the outer layer. Gore-Tex is probably the ideal outer layer. Gore-Tex is a breathing fabric and may help keep you more comfortable than nylon. Nylon does not breathe and may contribute to excess perspiration. A ski cap or ski mask can be used on your head, and don't forget gloves. Some runners use the Bill Rogers recommended painters gloves for relatively mild weather. For colder weather, inner polypropylene gloves and an outer layer of mittens can be used.

Windchill is important to keep in mind when exercising in the cold. Moving sports such as rollerblading, ice skating, skiing and even running can contribute to a heightened wind chill factor. Running with the wind reduces the effect of wind chill. It is a good idea to run into the wind to start off your run, and then return with the wind at your back. This will lessen the chilling effect of the wind on your body after you have perspired, and make the return trip easier. Don't forget that during and after long winter runs, you will still require fluid replacement. Skin protection should also be used. Sun block and moisturizer will help prevent the development of an early grizzled and weather worn "runner's face."

Frostbite

Frostbite results from an exposure to cold over time. The colder it is or the lower the wind chill factor the quicker frostbite will occur. Freezing begins in the tissues when the deep temperature reaches 10 degrees celsius. Tissues that are frozen below minus five degrees are not likely to survive rewarming. Humidity and wind chill both increase the adverse effect of the cold.

Frostbite may be classified into 4 stages, which are similar to that of burn classification:

• First degree: redness without necrosis (without death of tissue)
• Second degree: blister formation
• Third degree: necrosis of the skin (death of tissue)
• Fourth degree: gangrene development, requiring amputation or autoamputation

When frostbite occurs, there is usually little or no pain. The affected area becomes numb and stiff. When the injured body part is rewarmed it will become reddened, swollen, and painful. Blisters may develop and other changes, edema may occur over the next 1 to 2 days. The development of skin necrosis or gangrene may occur over the next several days. The persistence of coldness and numbness in an area surrounded by red and swollen tissue is frequently a harbinger of impending gangrene. Delimitation of the extent of gangrene may take up to 30 days.

Immediate Treatment

Avoidance, by proper dressing is the best treatment. If frostbite occurs, the most frequently mentioned treatment is rapid rewarming. The rewarming should be accomplished by placing the affected area in warm water. The temperature of the water should be between 40 and 44 degrees Centigrade. Complete rewarming has been estimated to take about 20 minutes. Avoid rubbing the affected area and do not expose the frostbitten area to warmer temperatures. Elevation of the affected area can help avoid swelling. A sterile environment is helpful to avoid infections. Tetanus prophylaxis is recommended. A high percentage of long term neurovascular problems is expected. This includes recurrent pain, digital temperature changes, and cold sensitivity. Don't Forget The Windchill - It's colder than you think!

Wind Chill Chart

Wind Chill Factor - Based on Wind in Miles per hour

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