On the coldest winter days, with temperatures between 2ºC and 7ºC, many runners do not give up their morning training. But do the risks increase when the temperature drops? Doctors and trainers reveal the essential care to transform the cold into an ally.
The winter morning drops thermometers to 2 degrees. The thermal sensation, worsened by the wind, is even lower. Despite this, the blue sky and sun invite many to put on their sneakers and go out for a run. But is it safe to exercise outdoors in such low temperatures?
“I didn’t hesitate! After the marathon party, it was essential to exercise. It’s cold, but it’s really pleasant. It’s not uncomfortable at all! It’s fantastic!”
According to Jean-Pierre Castiaux, a doctor specializing in sports medicine, running in the cold can bring benefits.
“It improves venous circulation, which is beneficial, and helps burn fat. Fat is used to provide energy to the body and, by burning it, we maintain weight. I’m not saying that we will lose weight during the race, but we can maintain shape.”
Despite the advantages, there are fundamental rules to avoid injuries. Catherine Lallemand, sports trainer, identifies the essential steps to training in the cold safely.
“It is important to gradually increase your body temperature, mobilize your joints and gradually increase your heart rate. After running, stretching should not be forgotten.”
And what should you wear to run in low temperatures? Protecting your extremities is crucial: a hat or headband and gloves are recommended. But be careful with excess clothing.
“The most common mistake is wearing too many layers. Then we sweat, dehydrate and that’s a problem. The ideal is to wear a technical, breathable first layer and on top a windproof or waterproof sweater or jacket, depending on the weather.”
Another important trick: breathing through your nose. The air enters warmer and reduces irritation of the respiratory tract.
