2008 Woodie Awards
Running hot in cold
Czerne M. Reid ; Knight Ridder Newspapers (KRT)
Issue date: 2/1/06 Section: Sports
- Page 1 of 1
Drive the blues away and keep weight gain at bay by staying active this winter. And get a little more from your winter workout by taking it outdoors-just make sure you're dressed for the cold.
Exercise is known to have anti-depressant properties, and those positive effects are greater when exercise is done in bright light than when it's done in normal indoor illumination, according to a recent study published in the Journal of Affective Disorders.
"I think it's important to get outside, because light exposure is important for mood," said University of South Carolina exercise physiologist Shawn Youngstedt.
A WIND AND A LAYER
Running coach Kenzie Lang advises people to dress in layers _ such as an undershirt, a long-sleeved shirt and a wind jacket _ when they exercise outdoors in cold weather.
"Air is the best insulator, and the layers you add each add a layer of air, which is very helpful in conserving heat," said Russell Pate, a professor in the exercise science department of USC's Arnold School of Public Health.
"If you get hot you can always take them off," said Lang, co-manager of Strictly Running in Columbia, S.C.
But what should you do with the layers you shed while out exercising? Mark Bedenbaugh, a running coach, suggests making short loops past your house or car so you can drop off unnecessary pieces then keep going.
COVER YOUR HEAD, HANDS AND FEET
In cold weather, you can lose lots of body heat if your head and neck are exposed. That's because heat is easily lost from that area's many blood vessels close to the surface.
If not well-protected, the hands and feet can get frostbitten in cold weather. Because blood flows more through working muscles, the extremities tend to have reduced blood flow, and so they get colder than the rest of the body.
A hat and scarf or neck band should be worn to protect the head and neck region. Sweat bands can be used to cover the ears, and gloves to protect the hands. Propylene socks help keep your feet dry. Make sure your shoes aren't too tight, since that can lower circulation to the toes and make them even colder.
DRESS FOR WARMER WEATHER
"You need to dress for running or cycling like it's 10 to 15 degrees warmer than it is," Bedenbaugh said. "Because once you get out exercising ... heart rate up, your blood pumping, you're going to feel warmer than you felt when walking out the door."
GOODY TWO SHOES
Own at least two pairs of shoes. If one gets wet you can switch to the dry one.
Exercise is known to have anti-depressant properties, and those positive effects are greater when exercise is done in bright light than when it's done in normal indoor illumination, according to a recent study published in the Journal of Affective Disorders.
"I think it's important to get outside, because light exposure is important for mood," said University of South Carolina exercise physiologist Shawn Youngstedt.
A WIND AND A LAYER
Running coach Kenzie Lang advises people to dress in layers _ such as an undershirt, a long-sleeved shirt and a wind jacket _ when they exercise outdoors in cold weather.
"Air is the best insulator, and the layers you add each add a layer of air, which is very helpful in conserving heat," said Russell Pate, a professor in the exercise science department of USC's Arnold School of Public Health.
"If you get hot you can always take them off," said Lang, co-manager of Strictly Running in Columbia, S.C.
But what should you do with the layers you shed while out exercising? Mark Bedenbaugh, a running coach, suggests making short loops past your house or car so you can drop off unnecessary pieces then keep going.
COVER YOUR HEAD, HANDS AND FEET
In cold weather, you can lose lots of body heat if your head and neck are exposed. That's because heat is easily lost from that area's many blood vessels close to the surface.
If not well-protected, the hands and feet can get frostbitten in cold weather. Because blood flows more through working muscles, the extremities tend to have reduced blood flow, and so they get colder than the rest of the body.
A hat and scarf or neck band should be worn to protect the head and neck region. Sweat bands can be used to cover the ears, and gloves to protect the hands. Propylene socks help keep your feet dry. Make sure your shoes aren't too tight, since that can lower circulation to the toes and make them even colder.
DRESS FOR WARMER WEATHER
"You need to dress for running or cycling like it's 10 to 15 degrees warmer than it is," Bedenbaugh said. "Because once you get out exercising ... heart rate up, your blood pumping, you're going to feel warmer than you felt when walking out the door."
GOODY TWO SHOES
Own at least two pairs of shoes. If one gets wet you can switch to the dry one.