Andy’s Nationally Published Articles :: Outrunning Old Man WInter
Winter is one of the best times of year to walk, hike or run outdoors. After I suggest this the most common response is “are you crazy?!” Many are surprised to hear that some of the most enjoyable hikes and trail runs happen when the thermometer reads near or even below freezing.
Consider the noise and constant stimulation we are surrounded with in our daily lives. Can quiet be a luxury? Definitely. Also consider that as the winter weather worsens, so does our confinement to the indoors. Our homes, relatives and a nice fire can be wonderful, but wouldn’t it be nice to occasionally escape to the open spaces of the outdoors?
One of the deepest, most calming quiets you can experience is while hiking or running your way around a snowy trail with only sound of your breath and the crunch of the snow beneath your feet.
Many people miss out on the pleasures of cold weather activities needlessly. Yes, exercising in the cold can be uncomfortable, downright painful or even dangerous – if you are unprepared. You can stay one step ahead of Old Man Winter with a little know how. In this issue we look at how to stay safe, warm and at your best in the dead of winter.
How Cold is Cold?
It is easy to overestimate the effects of the cold in prepare to go outdoors. Does exercising in the cold affect your ability to perform physically? Most world record marathons have been run at temperatures in the mid to lower 40’s. What did these bone thin runners typically wear during their record setting runs? Rarely more than a pair of skimpy shorts, a thin long sleeve t-shirt and light gloves. The kicker is that you can still see them sweating! While most of us are not exercising this intensely, I believe that overdressing and overheating are more common than under dressing and hypothermia, especially if the outing is less than two hours in duration. There are even documented cases of heat stroke occurring in extremely cold temperatures in individuals who were overdressed.
Dress for Success
If the intensity of the activity is light, then dress so that you are warm from the beginning. But remember that as the intensity, or effort increases so does your body heat and therefore, the less clothes you need. If you moving a little faster, hiking briskly or running for example, a good rule of thumb is to dress as if it is 10-20 degrees warmer than the current temperature. An easy way to do this is to wear just enough clothing to feel slightly chilly at the beginning of the outing. As you get moving your body heat will soon climb into a comfortable zone.
Your body’s primary strategy to keep warm is the contraction of your muscles. Shivering is a good example as it is just a repetitive muscular contraction in the effort to increase body heat. Your extremities such as your hands, feet and ears have little if any muscle and are the hardest body parts to keep warm, as well as, the most painful if neglected.
Cold Weather Musts
What you wear during outdoor activities is of paramount importance. Below is a short list of items and ideas to make your outing fun and comfortable.
- A light stocking cap large enough to cover your ears is a must. Additionally, over 25% of your heat loss in the cold occurs through your head so a hat can go a long way in keeping your entire body warm.
- A good set of gloves are worth their weight in gold. If it is very cold and the activity does not need the use of your fingers, as in working with small dials, shifting gears, etc. then mittens will do a better job of keeping your hands warm than fingered gloves.
- Which are better? Thin or thick socks? Do not make the mistake of wearing too many or too thick socks. This can pack your shoe to tightly and result in a reduction in circulation, which drastically reduces your body’s ability to keep your feet warm. Thinner socks made from synthetic-fibers that move the sweat away from your feet can keep your feet warm on the nastiest of days.
- It is easy to forget what you wore last season on that moderately windy, cloudy, 34 degree day. It is a good idea to keep a cold weather gear log for at least the first season or two. By taking a minute to write down what you wore during different temperatures and conditions and how will the combination performed will keep you from possibly painful mistakes and give you a head start on next season.
- Finding the perfect amount of clothing to outrun Old Man Winter is part art and part science. It will take a little trail and error, but is worth it when you are able to GET OUT, stay warm and feel great.
Andy Core is a wellness expert and professional speaker who helps organizations help their people live with maximum energy and health. To have Andy speak to your group call (479) 582-2639 or go to www.andycore.com.
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