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Wintertime is probably not the best time to plan a dramatic increase in
mileage or the right time to add speed work to your training regimen. Cold
and icy conditions make running more hazardous. Slipping, muscle guarding,
and cool muscles may contribute to posterior muscle group and groin pulls.
Warm up well before going out and be especially careful when running on
surfaces that are wet or icy. Shorten your stride and run slower than
usual. When running following winter storms, if you have a choice of
running on ice or snow, choose the snow. You will be less likely to slip
because the traction is better. To help yourself keep warm a good strategy
to remember is to run out against the wind and return with the wind at your
back. The greater the amount of cold air passing over your exposed body
surface the faster your body will cool off. Running out against the wind
you'll be facing the greatest environmental cooling stresses when you are
fresh and running faster. When you are fatigued at the end of a run and
expending less energy you will be producing less body heat and thereby have
a greater tendency for your core temperature to drop, but the wind behind
you will help keep you moving.
A significant amount of body heat can be lost through the head, if
uncovered. Keeping your head covered will help keep body heat and
circulation directed to areas where it is really needed. The best material
for your hat is wool or synthetic material that will wick away moisture. It
is important to protect all areas from exposure. The areas most vulnerable
are the head, hands and feet. There have been cases of penile injury from
cold also. Be careful with your choice of uninsulated shorts. Underware
with an insulated front panel can be worn.
Make sure your entire body is well protected. While running on extremely
cold and snow covered ground, you may have noticed how cold your feet can
feel. Try to run on snow free ground. Be extra careful, as already
mentioned, when it has snowed or rain has frozen. The slippery road surface
can result in falls and injuries. To minimize this wear absorbant and dry
socks. In many cases polypropylene or acrylic can "wick" moisture away and
are helpful A thin inner sock can be covered with a thicker outer sock,
provided you are not squeezing your foot into your shoe. Immediately
following your run, change to a dry pair of socks.
Polypropylene and goretex clothes are also an aid to keeping your body warm
and dry. The wicking action of polypropylene is excellent. Combined with a
light weight goretex suit - you can run comfortably without the necessity
of old fashioned thick layering. When it is not too cold, one layer of a
polypropylene shirt below a sweat shirt should be enough for your upper
body and polypropylene or lycra tights should suffice for your legs. When
it becomes very cold, goretex or nylon will help lessen the effect of
windchill. Use an inner layer of polypropylene, and optionally a long
sleeve teashirt as a middle layer, then the outer wind breaking shell of
goretex or nylon. For the legs, you may add sweat pants over a
polypropylene set of tights and if it is exceptionally cold you can
substitute Goretex pants or nylon for the outer layer. Goretex is probably
the ideal outer layer. Goretex is a breathing fabric and and may help keep
you more comfortable than nylon. Nylon does not breathe and may contribute
to excess persperation. A ski cap or ski mask can be used on your head, and
don't forget gloves. Some runners use the Bill Rogers recommended painters
gloves for relatively mild weather. For colder weather, inner polypropylene
gloves and an outer layer of mittens can be used.
Windchill is important to keep in mind when exercising in the cold. Moving
sports such as roller blading, ice skating, skiing and even running can
contribute to a heightened wind chill factor. Running with the wind reduces
the effect of wind chill. It is a good idea to run into the wind to start
off your run, and then return with the wind at your back. This will lessen
the chilling effect of the wind on your body after you have perspired, and
make the return trip easier. Don't forget that during and after long winter
runs, you will still require fluid replacement. Skin protection should also
be used. Sun block and moisturizer will help prevent the development of an
early grizzled and weather worn "runner's face."
Frostbite
Frostbite results from an exposure to cold over time. The colder it is or
the lower the wind chill factor the quicker frostbite will occur. Freezing
begins in the tissues when the deep temperature reaches 10 degrees celsius.
Tissues that are frozen below minus five degrees are not likely to survive
rewarming. Humidity and wind chill both increase the adverse effect of the
cold.
Frostbite may be classified into 4 stages, which are similar to that of
burn classification:
- First degree: redness without necrosis (without death of tissue)
- Second degree: blister formation
- Third degree: necrosis of the skin (death of tissue)
- Fourth degree: gangrene development, requiring amputation or autoamputation
When frostbite occurs, there is usually little or no pain. The affected
area becomes numb and stiff. When the injured body part is rewarmed it will
become reddened, swollen, and painful. Blisters may develop and other
changes, edema may occur over the next 1 to 2 days. The development of skin
necrosis or gangrene may occur over the next several days. The persistence
of coldness and numbness in an area surrounded by red and swollen tissue is
frequently a harbinger of impending gangrene. Delimitation of the extent of
gangrene may take up to 30 days.
Immediate Treatment
Avoidance, by proper dressing is the best treatment. If frostbite occurs,
the most frequently mentioned treatment is rapid rewarming. The rewarming
should be accomplished by placing the affected area in warm water. The
temperature of the water should be between 40 and 44 degrees Centigrade.
Complete rewarming has been estimated to take about 20 minutes (Principles
of Surgery, Schwartz et. al.). Avoid rubbing the affected area and do not
expose the frostbitten area to warmer temperatures. Elevation of the
affected area can help avoid swelling. A sterile environment is helpful to
avoid infections. Tetanus prophylaxis is recommended. A high percentage of
long term neurovascular problems is expected. This includes recurrent pain,
digital temperature changes, and cold sensitivity.
Don't Forget The Windchill - It's colder than you think!
Wind Chill Chart
Wind Temperature(F)
(knt) 40 35 30 25 20 15 10 5 0 -5 -10 -15 -20 -25 -30
------------------------------------------------------------------------------
5: 36 30 25 19 14 8 3 -2 -8 -13 -19 -24 -30 -35 -40
10: 26 20 13 7 1 -6 -12 -18 -25 -31 -37 -44 -50 -56 -63
15: 20 13 6 -1 -7 -14 -21 -28 -35 -42 -49 -56 -63 -70 -77
20: 16 9 2 -6 -13 -20 -28 -35 -42 -50 -57 -64 -72 -79 -86
25: 13 6 -2 -9 -17 -25 -32 -40 -47 -55 -63 -70 -78 -85 -93
30: 11 4 -4 -12 -20 -28 -35 -43 -51 -59 -66 -74 -82 -90 -98
35: 10 2 -6 -14 -22 -30 -37 -45 -53 -61 -69 -77 -85 -93 -101
40: 9 1 -7 -15 -23 -31 -39 -47 -55 -63 -71 -79 -87 -95 -103
Wind chill Factor - Based on Wind in Miles per hour
Actual
Temp(F degrees) Wind (miles per hour
------------------------------------------------------------------------
calm 5 10 15 20 25 30 35 40
------------------------------------------------------------------------
50 48 40 36 32 30 28 27 26
40 37 28 22 18 16 13 11 10
30 27 16 9 4 0 -2 -4 -6
20 16 4 -5 -10 -15 -18 -20 -21
10 6 -9 -18 -25 -29 -33 -35 -37
0 -5 -21 -36 -39 -44 -48 -49 -53
-10 -15 -33 -45 -53 -59 -63 -67 -69
-20 -26 -46 -58 -67 -74 -79 -82 -85
-30 -36 -58 -72 -82 -87 -94 -98 -102
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