Pace Setter : January 2025

Cold Weather Running By Benita Zahn

Have you ever arrived at a race just in the nick of time to toe the line? It leaves you a bit breathless so that first mile either flies by or leaves you huffing and puffing. That's how I feel about this article. 

Winter running is the topic with a dash of the Troy Turkey Trot thrown in. So why am I just getting around to penning it? IT'S THE HOLIDAYS! We are all pulled in many directions so focus can be a struggle. I say this, not to let you off the hook with your training but to let you know, at least one person understands. The key is getting it done, step by step. 

So, with the preamble over, here we go. 

The Troy Turkey Trot was run on a miserable morning weather wise. While not exceptionally cold it was wet! The rain never let up. Thankfully it was never a downpour and thankfully the snow just a few miles north never coated the streets. Jack Huber bested the 10K field with a time of 31:06 and not a soul in sight to elbow him off the finish line. Yeah, remember that ugly ending 2 years ago with the elbow guy being disqualified. This year, as then, I was announcing at the finish line with race walking guru Don Lawrence. It was a treat to be arm's length from Huber's proud parents who enveloped their son with warmth and cheers! 24th overall and first female to cross the line was Rachel Peterson with a 35:47. Clearly she ran strong at a 5:46 pace but also so unassuming. She finished without fanfare, as if this was just an everyday run. IF!! Then again, she's from Portland,Oregon so I guess rain doesn't phase her as that city has its fair share of drizzle. 

On the 5k side the couple that runs together, well, runs together and runs well together. The first place finishers for men and women were  Damian Hackett and Gwen Parks. The couple hails from Ithaca where they run for Cornell. In town for Thanksgiving they told a reporter for the Times Union, they needed a hard workout on turkey day, so they signed up. It's safe to say they earned their pie along with their medals. 

While rainy conditions may mean adding a visored hat or some arm cover, cold weather running is a whole 'nother critter. I'm going to, ahem, run down some of the pointers to staying as warm as possible as we embrace January and February running. 
 

First rule: layer and that layer against your body needs to be a wicking, synthetic fiber. It should fit snugly. Running tights are ideal for our legs. Windproof jackets or pants are key on windy days and make that waterproof when there's rain or snow. Layers allow you to adjust to the conditions.

Second rule: protect your noggin. That means wearing a hat. We lose about 10% of our body heat through our head. It's also important to keep our neck warm to keep our body warm. That's because the carotid artery ( in our neck)  carries warm blood to our brain and heart. A synthetic material gaiter is a good choice. Face and hands also need protection and if you're like me you'll be warmer with mittens than gloves as the mittens keep your fingers together. On very chilly and damp days consider applying a sweat resistant sport moisturizer to the tip of your nose and lips to prevent frost nip and chapping. And yes, petroleum jelly also works. 

Cold weather running vs running in the heat. Turns out it's easier to run in the cold. A research paper out in November 2023 found cold weather running is less stressful on the body, particularly long distance running. That's because "high temperatures can increase cardiovascular and metabolic strain on the body while running" according to Dr. Joshua Blomgren, Midwest Orthopaedics at RUSH, and Aid Station Medical Captain for the Chicago Marathon. However, Dr. Blomgren does NOT recommend running in sub zero temps. As noted in an article from Canadian Running 2021 "the colder it gets, the less power your muscles produce. Your muscle contractions are also less efficient in the cold." So allow extra warm up time, especially on a race day. 

"Cold weather has also been shown to affect your cardiovascular system and VO2 max. Studies have found that your VO2 max is significantly higher in 20C temperatures, but starts to decrease when temperatures drop down to 10C and lower. It also appears that your heart rate tends to be higher when running in the cold, and your fatigue threshold is lowered." And as noted in the Harvard Health Letter (2022) if you have heart disease cold weather running puts an extra strain on your heart because the cold temps cause our blood vessels to constrict. That's the body's natural response to send blood deeper into the body to keep our vital organs warm. "But narrowed blood vessels means your heart has to work harder to pump blood through your body, which raises blood pressure and puts stress on your heart." So consult with your doctor before running in the cold if you know you have cardiovascular disease. 

Other positives about cold weather running: it boosts our metabolism and mood. 

Remember to stay hydrated. Despite the cold you're still perspiring while running. And be aware of road conditions, especially around water stations as spilled water can ice up and no one wants to hit the ground. And get out of your running clothing or don a warm top after the run. Despite the wicking material you'll still be damp. 

Happy running. And if you see me out on the roads/bike path I'm easy to spot. I look like a pack mule with clothing tied around my waist as I warm up. But hey, I won't be cold and I'll have that topper to put on for the ride home. 

Dr. Benita Zahn is a certified Health and Wellness Coach working with clients at Capital Cardiology Associates. Benita spent more than 40 years as a health reporter and news anchor at WNYT in Albany, NY. She covered issues such as wellness, treatment breakthroughs, aging, nutrition, and the latest health care trends. Benita’s work has taken her around the world and across the USA. Benita is a contributor to the weekly “Live Smart” page in the Times Union and the HMRRC Pace Setter. Benita also created and co-hosts the podcast EVERYTHING THEATER.