PUBLISHED 12/06/2005
Of course, none of this means you should skip the next Shiver by the River 5-K. Simply take these five measures to ensure peak performance this winter.
1. Train in the cold. You can condition your body for the rigors of winter racing by running regularly in the cold for a couple of weeks. Those who train in the cold appear to be able to achieve higher body temperatures than those who don't--and that's important since your muscles work best when they are warmed up to 104 degrees.
2. Dress for the race distance. The longer you'll be outside, the more clothing you'll need. On a frosty day, a fast 5-K runner might just add a hat and gloves to his regular racing attire, while a marathoner probably also needs half tights and a polypropylene shirt.
3. Warm up where it's warm. If you can raise your body temperature before stepping outside, you may be able to race for a longer time before your core temperature falls enough to limit performance. So if there's a gym or indoor track near the starting line, try an indoor warmup. If that's not an option, set aside a half hour to warm up thoroughly outside. Research has shown that 30 minutes of exercise at 50 percent of VO2 max is the optimal warmup in conditions below 50 degrees.
4. Stay in control. Running an even pace is a particularly good race strategy on a cold day. While the heat generated by a quick start may keep you feeling warm, as you begin to fatigue and slow down (which is inevitable when you start a race too fast), you will generate less heat, which leads to a drop in body temperature.
5. Take in fluids. Even when it's cold, you still lose water through sweating and respiration. And since shivering will further reduce carbohydrate stores, reach for sports drink over plain water.
