While winter running can pose health risks, taking the right precautions ensures it remains safe and enjoyable.
Published Dec 18, 2024 | 7:00 AM ⚊ Updated Dec 18, 2024 | 7:00 AM
A person running through fog in winter. (iStock)
For joggers, nothing stands in their way — be it morning rain or a cold breeze cutting through the air — as they love starting their day with an energising jog.
With winter around the corner, the mornings turn colder and crisper but that doesn’t deter them from hitting the streets, determined to stay fit and soak in the fresh air.
However, running in cold weather brings its own set of challenges. While winter running can pose risks, taking the right precautions ensures it remains safe and enjoyable.
Running in low temperatures can affect the body in several ways, turning an invigorating routine into a potential health hazard if precautions are not taken.
Cold weather causes muscles to tighten, reducing flexibility and increasing the likelihood of strains or overuse injuries. Physiologically, the body responds to the cold by reducing blood flow to extremities and muscles, which can impair strength, coordination, and endurance, leading to faster fatigue. This makes warming up and stretching even more crucial before venturing for a winter run.
Additionally, extreme cold, especially with wind chill, can heighten the risks of hypothermia and frostbite. Cold air also presents challenges for respiratory health. For runners with pre-existing respiratory issues, such as asthma, inhaling chilly air can irritate the lungs, causing discomfort and even triggering symptoms during intense activity.
“Cold weather can exacerbate bronchial asthma, a condition where the airways tighten, leading to wheezing and difficulty breathing. Cold is a known trigger for asthmatic attacks,” Hyderabad-based neurologist Dr Sudhir Kumar told South First.
Winter is often accompanied by an increase in viral illnesses like the flu or common cold, he noted.
Dr Kumar warned that running with a viral infection could have serious consequences. “Even without exercise, the risk of heart attacks and strokes is higher within the first seven days of contracting a viral flu. Engaging in vigorous exercise, such as long-distance running, during this time can further elevate the risk,” he explained.
He recommended that runners avoid strenuous activity during and immediately after a viral illness. “It’s better to rest, take light walks, or skip running entirely. Even after recovering, take two to three extra days to ensure you’re fully fit before resuming your routine,” he said.
Dry air during winter can exacerbate skin issues, particularly for individuals with already dry or sensitive skin.
Dr Kumar noted that cold air and the body’s exposure to it can lead to dryness, itching, or scaling. “To prevent these problems, runners should apply moisturiser to exposed areas like the face and hands, and wear appropriate clothing to protect their skin,” he added.
For individuals with a history of heart disease or cardiovascular issues, exercising in cold weather can be risky due to increased strain on the heart from the combination of temperatures and physical exertion.
“Running in cold weather can strain the cardiovascular system as blood vessels constrict, increasing blood pressure and heart rate. This raises the risk of hypothermia, frostbite, and cold-induced bronchospasm, especially for individuals with asthma,” said Chief Cardiac Transplant Physician at Gleneagles Hospitals Hyderabad Dr M Sai Sudhakar.
He said early warning signs include chest tightness, shortness of breath, and dizziness. Signs of excessive heart strain include chest pain, palpitations, nausea, and severe fatigue.
Also, cold weather exacerbates hypertension and angina due to vasoconstriction, which increases blood pressure (BP) and reduces oxygen supply to the heart.
“Extreme cold temperatures can pose a unique risk for individuals with pre-existing high BP. Cold weather can trigger vasoconstriction — a narrowing of blood vessels — which may increase BP,” said Dr Kumar.
Dr Sudhakar suggested slowing your pace or stopping if any strain symptoms appear. Heart strain can escalate into more severe conditions like arrhythmias or a heart attack. To prevent these, wear appropriate warm layers, stay hydrated, and avoid overexertion.
“People with cardiovascular conditions should consult their doctor before winter exercise. Warm-up indoors to ease the heart into activity and use layered clothing to maintain body temperature. Avoid running during high wind chills. Keep medication handy and ensure someone is aware of your workout plan in case of emergencies,” said Dr Sudhakar.
Dr Sudhakar also pointed out that older individuals and those with cardiovascular conditions should exercise cautiously in cold weather. Stick to moderate-intensity exercises and avoid overexertion. Warm-up thoroughly.
“Maintain moderate-intensity workouts, focusing on endurance rather than speed. Shorten your workout duration to avoid prolonged exposure. Perform intervals indoors if necessary. Hydration is critical, even in cold weather, as dehydration adds strain to the heart. If possible adjust your exercise schedule to warmer parts of the day and ensure adequate recovery to maintain safe activity levels,” said Dr Sudhakar.
He also said that it was important to listen to your body and pay attention to any signs of discomfort or pain. If you experience numbness or significant discomfort, it’s advisable to stop running and seek warmth.
Apart from being a neurologist, Dr Kumar is an avid runner. Speaking specifically about Hyderabad, as the southern states have relatively mild winters, he explained that even though temperatures usually remain above 10°C, the early morning chill could still pose challenges for runners, particularly those undertaking long runs starting as early as 4.30 am or 5 am.
“In Hyderabad, winter is not very harsh, but it can feel quite chilly when you first step out. For the first one to two kilometres, runners may need an extra layer, such as a light jacket or full-length trousers, in addition to their usual shorts and T-shirt,” he suggested.
Dr Kumar also emphasised the importance of adaptability, recommending runners tie any removed layers around their waist once their bodies warm-up after the initial stretch of their run.
Covering sensitive areas like the ears and scalp is another critical precaution. “A light woollen cap or hat that protects the ears and head can make a big difference,” he noted.
For runners in colder climates, he recommended adopting the “onion layering” method — wearing multiple layers that can be easily removed as the body warms up.
“Thermal wear for both the upper and lower body is essential in these conditions, along with thermal socks and gloves to protect sensitive areas prone to frostbite,” he said.
He also reiterated the importance of ensuring that layers are easy to take off and carry, allowing runners to adjust to changing body temperatures during their workout.
“In the mornings, the body tends to be a bit stiff, with joints and muscles less flexible. Without a proper warm-up, the risk of injuries to tendons, ligaments, or joints increases significantly,” Dr Kumar explained.
He recommended spending four to five minutes on stretching and light warm-up exercises before starting to run.
“Alternatively, runners can begin at a slower pace and gradually increase their speed. This approach not only helps loosen the muscles and joints but also minimises the chances of pain or discomfort during the run,” Dr Kumar added.
A proper warm-up routine is crucial for staying injury-free and ensuring a smooth, enjoyable running experience, especially on chilly winter mornings.
Dr Kumar also highlighted the benefits of running in winter and the need for hydration, explaining why the season is often preferred by many runners. “Winter is a great time to run because the cooler temperatures make it more comfortable for longer distances,” he said.
However, he cautioned that hydration remains essential even in colder weather. “While the need for hydration in winter is lower compared to summer, it should not be ignored. People often underestimate dehydration during winter runs because they don’t feel as thirsty. But even on a chilly morning, if I run 10 kilometres, I sweat, and that fluid needs to be replaced,” Dr. Kumar explained.
He advised runners to stay mindful of their hydration needs, particularly during runs exceeding 40 minutes. “In summer, the need for hydration is more obvious due to excessive sweating, but in winter, thirst signals are less prominent. Despite this, runners should ensure they drink adequate fluids to maintain performance and avoid dehydration,” he added.
Winter, with its cooler temperatures, offers a prime opportunity for comfortable running, but Dr Kumar stressed the importance of not overlooking basic needs like hydration and nutrition to ensure a safe and enjoyable experience.
Dr Kumar also noted that winter is the prime season for running events in India. “Most standard running events, like marathons, are scheduled between December and March because the cooler temperatures are more conducive to running. In contrast, there are very few events from April to July due to the excessive heat, increased perspiration, and higher risk of dehydration or heat-related issues,” he said.
He added that Hyderabad’s mild winters make the season particularly favourable for runners. “In Hyderabad, winters are relatively mild, making it an ideal time for running. With proper preparation, runners can enjoy their routine and even participate in events without the challenges posed by summer heat,” Dr Kumar concluded.
(Edited by Muhammed Fazil.)
