The Cold Run Effect: Adjusting Expectations for Winter Training
from Running Form Fitness Hosted by Carina Heilner, Cher Wallentine
This episode discusses the effects of cold weather on running, including physiological changes, performance impacts, injury risks, hydration needs, and practical tips for runners. The conversation emphasizes the importance of adjusting expectations and preparing adequately for winter running, while also highlighting the potential benefits of cold weather training. Takeaways: * Running in the cold affects muscle efficiency and power output. * Cold exposure increases lactate accumulation, making running feel harder. * Endurance capacity significantly drops in cold temperatures. * Cold weather running can lead to increased energy expenditure. * Hydration is crucial in cold weather, even if you don't feel thirsty. * Dynamic warm-ups are essential before running in the cold. * Dressing in layers is important to manage body temperature. * Adjust your pace expectations when running in cold conditions. * Post-run recovery is more important in cold weather. * Cold running can improve fitness and body composition over time.
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