Hi folks, it is Kelvin here. In this video, I want to discuss whether we should go out wearing slightly too much clothing and be a bit warm, then take layers off while running, or whether we should head out lighter, maybe just in a t-shirt or long sleeve tee when it is cold, and warm up as we run.
Setting the Scene
I had a look outside and the weather was pretty grey. I was just about to head out for a run, so I left the question open and said I would continue the conversation when I got back.
At that point, I left you guessing which side of the fence I was on.
Back From the Run
I am now back from my run and showered. It was a nice hot shower, and some of you may have guessed that I was fairly well dressed for the run.
It was not freezing cold and there was not too much wind. It was grey, but my preference, both for myself and for the runners I coach, is to dress a little on the warm side and run slightly hot if anything.
Training Versus Racing
There is a caveat here. If this had been a race, I would probably have worn a vest and maybe a pair of gloves, especially if it was a shorter race.
For training, though, I do not like going out cold. I have a simple rule that if it is under seven degrees, I want something on my legs. That might mean leggings or running trousers rather than just shorts.
Why Running Warm Can Be Beneficial
One of the main reasons I like to overdress slightly is that heat stimulus is positive.
What makes me smile is seeing people training at this time of year, when it is quite cold, wearing shorts and a t-shirt. Fair enough, but you are likely cold, potentially increasing injury risk and missing out on heat adaptation.
Then, when spring comes around and people are training for warmer races, I see runners deliberately overdressing on mild days, wearing jackets, hats and gloves to try to create a heat stimulus.
My preference is to run a little warm most of the time, and perhaps include a treadmill session once a week to maintain some heat stimulus that can be carried forward as the weather warms up.
The Physiology Behind Heat Adaptation
As we get hot, we sweat to cool down. In response, the body produces more plasma volume, which is the fluid part of our blood. This gives us more fluid to sweat from and reduces our haematocrit, which is the percentage of red blood cells relative to plasma volume.
The body likes to stay in homeostasis. When plasma volume increases, red blood cell count initially stays the same, but the body then stimulates the bone marrow to produce more red blood cells to bring haematocrit back to balance.
As long as we are well hydrated, running a little warm effectively leads to an increase in red blood cells. That is why, when I am running uphill in a jacket, I jokingly think to myself, free red blood cells.
Final Thoughts
If you have any comments or thoughts on how you dress for cold weather running, pop them down below. That would be great.
Happy running.
