If you’re a running enthusiast, the cold winter weather may make you think twice before heading outside.
But Dr Jessica Tomazic, a sports physician at the Cleveland Clinic, says it is possible for die-hard runners to keep up with their favorite workout in freezing temperatures — so long as they take precautions.
Running is a great workout for boosting cardiovascular fitness and burning calories, but without preparing properly, it could be dangerous in cold weather and lead to muscle cramps, injuries and even frostbite.
The cold weather causes blood vessels in muscles to constrict, slashing their supply of oxygen and nutrients — raising the risk of injury. It can also be harder to breathe, because the cold and dry air can irritate the airways and cause inflammation.
But, Dr Tomazic said: ‘There’s no such thing as bad weather, only bad gear.
‘Your body is exposed to an extreme environment so it’ll work harder to maintain that homeostasis balance [body temperature].’
Before going out Dr Tomazic recommended a five to 10-minute warm up inside — such as a quick jog around the living room or a yoga flow session.
This will raise the body temperature and boost circulation, she said, helping to prepare the muscles for the cold and to avoid injury.
Dr Jessica Tomazic, a sports physician at the Cleveland clinic, says it is possible to go running in freezing temperatures — so long as runners take precautions (stock photo)
The above map shows the state-by-state temperature in January 2024. Many states had an average temperature below freezing
Other tips from Dr Tomazic for the 50million joggers in the US included wearing at least three layers when running in weather below freezing.
The first should be a base layer to catch moisture evaporating from the skin and maintain your body’s temperature, the second should be a mid-layer to catch and retain heat, and the third should be a top layer to provide protection against wind, rain or snow.
Speaking to Yahoo! Life, the physician also suggested covering the ears with muffs or warmers to stop them from getting too cold, and covering the hands with gloves to avoid hard cracked skin.
She also said some runners could choose to wear face masks, which will keep the air coming into the lungs and around the face warm.
Running without protective clothing in freezing temperatures can lead to serious complications, experts warn.
A potentially serious injury includes frostbite, when the skin and underlying tissues freeze, which could result in amputations in serious cases.
Hypothermia, when the body temperature drops too low, is also a danger.
Sweating in cold weather while running raises the risk of these injuries because the sweat reduces the temperature of the skin when it evaporates.
Other advice included for keen runners includes avoiding running over icy surfaces and sticking to dry and gritted areas to avoid falls and injuries.
There are only two situations where runners should avoid heading out in freezing temperatures, Dr Tomazic said.
These were if temperatures drop below -8 Fahrenheit, or -22.2 Celsius, which the American College of Sports Medicine says could lead to tissue injury occurring in 30 minutes because the extremely cold weather drastically reduces the blood supply to muscles.
Or when there is a wind chill advisory in place, which can cause skin to freeze in just half an hour.
Across the US, 27 states are expected to have an average temperature below freezing – 32 Fahrenheit (0 degrees Celsius) this January — leaving many runners to reconsider going outside – and possibly turning to the treadmill.
