Cold Weather Marathons - What You Need to Know

Running a marathon can be a difficult and daunting task even in the best conditions. But, when faced with extreme temperatures it can seem almost unconquerable, especially for a novice runner. Many marathons are run in the spring and fall to avoid the intense summer heat. During those times, though, one might be faced with very cold temperatures. If you are planning on running a marathon in potentially cold conditions, there are many things you can do to make the experience as easy as possible:

1. Buy larger shoes: When running in cold weather, it is often necessary to wear thicker socks or more than one pair of socks. This fact, added to the fact that your feet will swell over the course of 26.2 miles means that you should buy slightly larger running shoes than used during warmer times of year or for shorter training runs.

2. Buy warmer shoes: Now is not the time to buy the lightest shoes you can find. When running a cold weather marathon, you will want to stay away from shoes with predominantly mesh uppers and look for shoes with leather or even Gore-Tex uppers.

3. Plan training routes effectively: As you plan your cold weather training routes, keep the wind in mind. Especially on longer out-and-back training runs, try to create your route so that you're running out into the wind and returning with the wind at your back. By the middle to end of your run you will be sweaty and a strong cold wind blowing into you will rob your body of heat.

4. Stay hydrated: This can be easy to overlook in cold weather. You will still be sweating and using large amounts of fluids even when the weather is very cool. It is just as important to stay hydrated in cool temperatures as it is during warmer runs. Cramping and dramatically lower energy will quickly result if you don't stay properly hydrated.

5. Warm up and cool down: It is very important to do some type of warm up before all your cold weather training runs and races. Cold, tight muscles are easily strained or torn and need to be loosened up before running, especially before any harder effort run.

6. Understand how the cold affects runners: There are dangers associated with both under-dressing and over-dressing. You want to be neither too cold nor too hot during your run. As a general rule of thumb, runners should dress as if the temperature is 20 degrees warmer than it actually is. The increase in body temperature due to the exertion of running will make it feel much warmer than the thermometer says. If you dress too warmly, you'll sweat excessively and may become chilled.

7. Put a lid on it: Depending on the temperature on race day, you may want to wear a hat. Up to 40% of your heat is lost through your head. If you're wearing a hat, you may be able to make more lightweight clothes choices on the other areas of your body and still stay warm.

8. Wear gloves: - Along the same lines, the hands are also key areas of heat loss. Cold hands will cause you to be very uncomfortable and, depending on how low the temperature is, may put you at risk for frostbite. A lightweight pair of gloves are a great addition for runners on the morning of a cold marathon.

9. Just say no to cotton: Cotton is a great fabric for day to day clothing but has no place in a runner's wardrobe. It is adept at holding moisture which is the enemy of runner, especially in cold weather. Instead, choose moisture-wicking fabrics made especially for running. These lightweight materials will pull sweat away from your body keeping you dry and warm.

10. Make use of layering: A very important tip for cold weather marathon runners is to wear multiple layers of clothing. The inner layers should be moisture wicking fabrics meant to keep a person dry. This can be followed up with a layer that is more fitted to keeping a person warm or protecting them from the wind. As the race progresses, the other layer(s) may become unnecessary. In this case, you can remove them as you run. If you plan ahead, you can have a friend or family member stand at a specific spot on the course and hand them the unneeded clothing as you run by.

11. Protect your skin: Please make sure to use sun lotion, lip balm, and other similar products as needed in order to protect yourself from sunburn and the harsh effects of the wind. This can be easy to overlook in cold weather but the sun can be intense in colder months, too - especially if there is snow on the ground - and you will have enough pain to deal with after your marathon without adding a bad sunburn to the equation.

12. Remember the wind: You will need to account for the wind when coming up with your pacing goals. If you know that you will be running into the wind for the majority of your race, you will need to adjust your expectations accordingly. Even a very slight headwind will sap your energy and speed and, over the course of 26.2 miles, will significantly affect your times. If you go out at too quick a pace, you'll be sure to pay the price later in the race.

13. Refuel: During any long race, it is important to replace the energy you're burning while running. Carbohydrate gel products are a common choice for runners and are excellent at quickly recharging a runner's energy stores allowing a person to finish strong and recover quicker after the race is over. These products are even more important in extreme temperatures since they will help protect against the weakening of the immune system that can happen under the stress of a marathon.

14. Don't bleed if you don't have to: The dry skin that's common during colder months makes it very important to take measures to avoid chaffing. Products like Body Glide, a deodorant-like lubricant, can be used in places like the underarms and groin to reduce friction. Also, some men may find it necessary to use Nip Guards to protect their nipples from being rubbed raw by their shirt. It may seem like an embarrassing purchase but it would be far more embarrassing to have to large red streaks on your shirt as you cross the finish line.

15. Change clothes: As soon as possible after the race, change into warm, dry clothes. The earlier you get your body temperature back to a normal state and replenish your body's energy reserves, the quicker your recovery will be and the less your chances of being run down and sick for the next two weeks.

Cold weather marathons can be enjoyable and fulfilling if you take the right precautions. Follow the above tips and you'll be well on your way to a great race!