Bitter Cold Running
- By Doug Kurtis
Free Press Columnist

It's bitter cold outside. You want to go for a run but you need that little push to get you out the door. You can do it. You just need to know what you're getting into and be prepared with the right stuff.

To stay alive, people must maintain a core body temperature between 75 and 105 degrees. When runners are out in the cold their bodies will naturally shunt blood toward the critical core and away from one's extremities. To produce heat your body will react by shivering. Running will also produce heat but it may not be sufficient for runners with low body fat or those that are not hydrated enough.

Two major concerns for runners out in cold are hypothermia and frostbite.

Hypothermia is a lowering of core body temperature. In mild form you would experience uncontrollable shivering. If core temps continue to drop, shivering stops and your movements become uncoordinated. In its severe stage you would experience a loss of reflexes, lack of pain and possibly go into a coma.   Hypothermia can also set in after you stop running, making it important to find a warm place and change into dry clothing.

Two ways to help prevent hypothermia are to run into the wind first and come back with it after you've worked up a sweat.   Or have someone drive you out so that you can run to your finishing point entirely with the wind.

Frostbite results when the skin is exposed to the cold for an extended period of time and the blood flow is reduced to your extremities, such as your fingers, toes, ears and nose. Usually, you are so numb you don't notice it. In its true form people have irreversible loss of tissue. In its worst form, your skin would create deep purple blisters. If the bone freezes amputation would be required.

Ok, now that I've freaked you out, there is good news. By layering many of today's latest clothing materials, neither of these circumstances should occur while you're running in sub freezing temperatures.

The key is layering the right clothing and not overdressing to the point of excessive sweating.

In moderately cold (40-50 degrees), one layer is probably adequate. Long sleeve t-shirts, Lycra lightweight tights and maybe a baseball cap. In chilly temperatures (25-40 degrees) two layers are helpful. Start with an under layer of synthetic fibers such as polypropylene, Coolmax or Thermax in long sleeve T's plus heavier tights. Add a lightweight Goretex or windbreaker jacket plus hat and gloves.   In freezing cold weather (10-15 degrees) try three layers. There are a number of new materials in hats and gloves to use in these temperatures. The best are those that will wick away moisture. Try an inner glove topped with a mitten to protect your hands. A balaclava and additional neck covering may be necessary.

To help you prepare for cold weather running on snow covered or slushy pavement, make sure you use something other than cotton socks to wick away moisture. Try double layering socks but only after you have purchased a pair of shoes that have room for them. Sun block, moisturizers and Vaseline are excellent products to protect your skin, not only from frostbite, but to prevent that weathered worn look.

Finally, a reminder to runners to wear outer layers that are light colored or reflective, especially when running in snowfall or dark conditions near motor traffic.

Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226