Endurance Coach

Endurance Coach

Thursday, January 7, 2010

How cold temperatures will affect your energy during a race or training session

We are in 40 hours of winter storm warnings here, and it has been very cold for a week.  One of my running partners managed to get in much of her long run on Wednesday (while I napped with bronchitis).  She originally intended to run 13-14.  With a starting temperature of 6 degrees, and windchills below zero, she wisely cut the plan down to 10 miles. 
She reported being very warm and with good legs for the first several miles.  "Then, at 8 miles, I just got very cold and really slowed down."  Suddenly.  She was close to home and stopped the run.
What happened here was entirely due to the cold temperatures.  What athletes don't realize is that you burn up a lot of glycogen keeping your body warm in cold temperatures.  You need to compensate for this in a cool or cold race (or training run) by increasing your calories per hour.  She burned through her glycogen stores earlier in the run trying to stay warm.
The body is miraculously adaptable and it will do everything to keep you going.  But, when you are out, you are out!
Tips for cold weather running:
  • Wear layers of technical fabric.  My favorite layers include Zensah's long sleeved compression tops and Sporthill loose fitting 3SP pants.  I wear my balaclava of course and mittens rather then gloves. 
  • Have an extra shell and mittens or over mitts in a fanny pack or do as my friend did and stay close to home.
  • Run into the headwind first.  Save the warmer, faster tailwind for when you are fatigued.
  • Drink!  You may not feel the sweat, but it is still occurring.  And with every breath, you are breathing out fluids.  Keep up with your hydration.
  • After your run, boost your immune system with some hot chocolate, a hot shower and dry clothes immediately.
Happy winter!

No comments: