CWith the arrival of winter many people do not give upoutdoor physical activity. But how many times, running or walking when temperatures drop, have we felt stiff muscles, wooden joints and less reactive movements? The question arises spontaneously: Can exercising in the cold really increase your risk of injury? The experts interviewed by The New York Times explain that the body, exposed to frost, implements a series of defense mechanisms essential for keeping us warm. The blood vessels narrow, the flow to the arms and legs decreases and blood flow begins shiveringthat involuntary muscle tremor that produces heat. Great for survival, less so for a smooth and safe training session. Here’s what you need to know.
Because muscles become stiffer in the cold
When blood is “diverted” to vital organs, muscles and joints become stiffthey lose elasticity and become more difficult to mobilize.
According to Adam Tenforde, a sports medicine specialist at Harvard Medical School, Cold muscles develop less strength and react more slowlyincreasing the risk of strains and tears, especially if you move abruptly.
The temperature range can also limit joint mobility: just one jump to avoid a puddle is enough to end up with a hamstring injury.
Balance can also be affected. Nnaemeka Echebiri, physiatrist at the Hospital for Special Surgery in New Yorkexplains that the muscle stiffness can make ankles and knees less stable, with a greater risk of slipping or tripping, especially on icy or uneven surfaces.
The heart works harder
The cold doesn’t just take its toll on your muscles. When peripheral vessels narrow, blood pressure increases and the heart has to pump harder.
Clare Eglin, heat and cold physiologist at the University of Portsmouthemphasizes that the Winter training can be more tiring and require more frequent breaks.
For those with a medical history of heart or vascular problems, experts recommend consult your doctor before starting an outdoor sports program in the colder months.
How to train safely in cold weather
The good news? With some forethought, you can minimize the risk of injury and enjoy the crisp winter air.
1. Dress in layers (but avoid cotton)
Good clothing is the first step to keeping the body warm and responsive:
breathable base layerto prevent sweat from cooling the body;
windproof and waterproof outer layerto retain heat;
hat and glovesbecause the heat loss from the head is significant;
footwear with good gripto avoid slipping.
According to Eglin, too keep your feet warm helps balance.
2. Longer and more dynamic warm-up
Tenforde points out that keeping warm is even more important in winter. A few minutes of movement at home – arm swings, skips, lunges – stimulates circulation.
If you are already outdoors, it is better not to stop: walking, marching in place or doing jumping jacks can make a difference.
The intensity of the training would go increased gradually: after a few minutes, the body temperature rises and the blood begins to flow more easily even in the limbs.
3. Don’t forget about hydration
In the cold you sweat anyway and, paradoxically, you urinate more. The result? Dehydration lurking, with reduction in blood volume and further stress on the heart and muscles.
Drinking before, during and after training remains essential, even when you don’t feel thirsty.
4. Know the route
With less responsive muscles and potentially slippery surfaces, it is better to choose a familiar routewithout sudden obstacles. A suitable shoe can avoid annoying falls.
5. Listen to your body
Tenforde urges caution: if during winter training you feel “stuck”, unusually tired or simply uncomfortable, better to shorten the session or move it indoors.