January 26th, 2021

Last weekend in Portland, OR was cold and wet. I know there are a LOT colder places than Portland, OR out there, but here we have a special consideration, RAIN! I would 1 million percent prefer 20 degrees and dry to 34 degrees and steady rain. For those 2 hour plus runs it is pretty tough to stay dry and being wet does nothing to help you stay warm. 
 
I see 3 things go sideways for my athletes on very wet winter runs.

1. Hands get cold, it gets hard to open packages of gels or bars, so athletes eat less.
2. Stopping or walking on a longer effort while wet causes a feeling like a bonk, athletes then slow down and get even colder.
3. The cold weather means you get less thirsty, so people end up running dehydrated. 

 
These 3 things are an issue because: 

1. We rely more on glycogen in cold weather. Said another way, we rely more on carbs when it is cold. 
2. “The loss of body water during exercise exacerbates physiological and perceptual strain and it is well established that these changes can impair endurance performance.”
3. The body draws blood away from the skin and goes more towards the core to keep organs warm. Hands get even colder as you get colder with less blood flow.

 
When heading out into the cold rain the next few months, here are 3 items to consider carrying with you. Yes, even if you are going in your local park. If you will be wet in the cold for more than 90 minutes please pack:

• Something insanely yummy and easy to open. For me this is Oreos or Rice Krispy Treats. Running in miserable conditions can be, well, miserable, so having a snack that makes you smile can make a huge difference. If this is something in a package that is tough to open, pre-open them so you have no excuse. You can also put treats into a non-ziplock sandwich bag so there is no need to open with hot dogs for fingers. 
• Bring a waterproof sac or plastic bag with an extra hat and gloves. A cold wet head contributes to making you feel really cold. Having a dry back up hat can help stave off the cold a little longer. Same with warm hands, even if it doesn’t last long, it will help.
• Space blanket. So often I hear runners say, I was fine until I had to stop. So what would happen if part way through your run you pulled a muscle, turned an ankle or just bonked big time. If you have to walk for any extended period wrapping yourself like a baked potato will not look cool, but will help you not shiver yourself to fewer teeth. They weigh almost nothing and I have one in all of my running packs at all times. 

While stripping down to your skin in a crowded trailhead may not be everyone's bag, getting the cold and wet clothes away from your body as fast as you can will help with warming. Even with heat blasting and seat warmers on high, the cold clothes are keeping you cold at your core. Change if you dare and you will feel better faster. If I see you ducking awkwardly behind your backseat at the trailhead I promise to look away and never speak of it! :) 

Stay warm out there!