Retain your body heat by wearing a face mask when running a 5K in cold weather.
Even when Mother Nature deals out cold temperatures, it does not mean you have to go into hibernation from running. Running a 5K or marathon can be challenging, but when you add potential elements like freezing weather and gusty winds, it becomes even more difficult. While most people scale back their running during winter, you can safely run a 5K in the cold with the right equipment and precautions.
Instructions
1. Wear mittens for colder weather to retain body heat, as the materials in the mittens will trap heat and share it between your fingers. Since 30 percent of body heat escapes through your feet and hands, protecting your feet is just as important as shielding your hands. For best results, pad your socks with an additional sock liner, but make sure it is not too tight so as to cut off blood circulation.
2. Wear a hat or face mask to prevent body heat from escaping through your head. Since nearly 40 percent of your body heat travels out of your head, keeping your head warm can mean more blood circulation throughout your entire body. If cold air is traveling from your neck to your head, wear a scarf around your neck.
3. Check for ice, snow, wind and other obstructions that can be avoided. If the temperature is below freezing, always focus on the running path ahead of you. If you can, run behind a front-runner to ensure the ground in front is safe to run. If possible, start by running at the wind, not with it. Wind chill can cause frostbite, chilling from your own perspiration and other symptoms.
4. Protect yourself with proper clothing. Underwear clothing that is made up of a wicking materials such as polypropylene, thermax, lycra and coolmax is good for releasing perspiration while keeping in most of the body heat. Cotton is not recommended during cold running because it does not allow for normal perspiration from the skin. Add a mid-layer of a light to heavyweight fleece-lined jacket or wind-breaker pants to protect you from the cold wind.
Tags: body heat, your head, blood circulation, face mask, from your, through your