Is it safe to run in freezing temperatures? What to know before lacing up

If you’re a running enthusiast, the cold winter weather may make you think twice before heading outside.

But Dr. Jessica Tomazic, a sports medicine physician at the Cleveland Clinic, says it’s possible for die-hard runners to keep up their favorite workouts in freezing temperatures — as long as they take precautions.

Running is a great workout for improving cardiovascular fitness and burning calories, but without proper preparation it can be dangerous in cold weather and lead to muscle cramps, injuries and even frostbite.

The cold weather causes the blood vessels in the muscles to constrict, reducing the supply of oxygen and nutrients, increasing 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 is no such thing as bad weather, only bad equipment.

‘Your body is exposed to an extreme environment, so it will work harder to maintain that homeostasis balance [body temperature].’

Before going out, Dr. Tomazic recommends a five- to 10-minute warm-up indoors, such as a quick jog around the living room or a yoga flow session.

This will raise body temperature and stimulate circulation, she said, preparing the muscles for the cold and preventing injuries.

The above map shows the temperature by state in January 2024. Many states had an average temperature below freezing

Dr. Tomazic’s other tips for the 50 million joggers in the US included wearing at least three layers when running in subzero temperatures.

The first should be a base layer to capture moisture evaporating from the skin and maintain body temperature, the second should be a mid-layer to capture and retain heat, and the third should be a top layer to provide protection against wind, rain or rain. snow.

Speak with Yahoo! To livethe doctor also suggested covering the ears with hats or warmers to prevent them from getting too cold, and covering the hands with gloves to prevent hard cracked skin.

She also said some runners may choose to wear face masks, which keep the air in the lungs and around the face warm.

Running without protective clothing in freezing temperatures can lead to serious complications, experts warn.

Potentially serious injuries include frostbite, where the skin and underlying tissue freeze, which can lead to amputations in severe cases.

Hypothermia, when the body temperature drops too low, is also a danger.

Sweating in cold weather while running increases the risk of these injuries because the sweat lowers the temperature of the skin as it evaporates.

Other advice for avid runners includes avoiding running on icy surfaces and sticking to dry and grainy areas to avoid falls and injuries.

There are only two situations in which runners should avoid going out in freezing temperatures, Dr. Tomazic said.

This was the case if the temperature dropped below -8 Fahrenheit or -22.2 degrees Celsius, which could lead to tissue damage within 30 minutes, according to the American College of Sports Medicine, because the extremely cold weather drastically reduces blood flow to the muscles .

Or when there is a perceived temperature that could cause the skin to freeze within half an hour.

In the United States, 27 states in January are expected to see average temperatures below freezing – 32 Fahrenheit (0 degrees Celsius) – causing many runners to reconsider heading outside – and possibly hitting the treadmill.