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Nancy Eckerson: Keep up your running routine in cold weather

By Mike Whaley
Sunday, December 2, 2012

Finding the motivation to go outside and run when it is cold can be difficult. While it is easy to ignore the urge to stay inside on the couch on a sunny 60 degree day, the urge becomes more compelling as the temperature drops. And then, there’s the food – holiday food, special meals, there’s generally a lot around this time of year, and we tend to be inside the house more, where it is easy to get to that extra cookie. Or two. It’s more important than ever, then, to keep up our running routines to avoid unwanted weight gain. Food can be comforting and does provide the fuel we need for exercise and to warm ourselves, the key is to find the right balance between exercise and calorie intake.

I’ve often read that our bodies work harder to stay warm in the winter, so we therefore must burn more calories while running in cold weather, but is that true? To find the answer, a little biology research was in order. To keep our bodies at a steady temperature regardless of environment, which is defined as thermoregulation, we both create and dissipate heat. When our bodies are thermoregulating to prevent overheating or overcooling, our metabolic rate increases. So for example, shiveringwill slightly increase the amount of calories burned compared to when we are not shivering, as will sweating to cool ourselves in the summer. But if we are properly dressed and ready to run outside in the winter then we are generally not standing around and shivering. While running, our bodies will efficiently warm up and then we will experience a typical calorie burn from exercising.

So while we won’t burn more calories while running in cold weather, we do have a tendency to want to eat more during the winter. An interesting 1996 research paper from the National Academies Press on the nutritional needs in cold environments looked at how cold exposure affected appetite of military personnel. Referring to studies completed in the Arctic and Antarctic, the greatest weight gain occurred between the end of the summer and the beginning of the winter season, and weight remained stable during the coldest months.The coldest temperatures did not have a direct influence on food intake. The weight gain prior to the coldest season was thought to be caused by emotional factors (being stationed in the Arctic away from family may cause soldiers to overeat), less physical activity compared to warmer months, and in a small number of cases, Seasonal Affected Disorder, which causes depression among individuals and a tendency to eat more.

A 2000 National Institutes of Health study of 195 individuals of varying weight levels found that on average, the individuals gained a little over a pound of weight between September and early March, with a small percentage gaining over five pounds. While the weight gain seems small, if it is not lost each year the cumulative effect can add up over the years. The best way to manage this is to keep exercising and running during the winter, including running outside when possible. Many athletes look forward to running in the colder seasons as a break from the sometimes relentless summer heat. As long as we are dressed appropriately, a winter run can be pleasant and gets us outside into the sunlight and beautiful quiet scenery. As a life-long New Englander, I’ve always believed the only way to avoid cabin fever is to get out of the cabin. When conditions just don’t allow for it (too cold and windy or snowy) treadmills can be a good alternative; there’s something great about being able to run while dressed in shorts and watch the snow falling outside.

The cold weather is here already, so it’s time to plan out your winter training. I know I’m up for it, particularly since there was a lot of pie this Thanksgiving.

Running Notes

Runner’s Alley offers Winter Warriors group runs on Thursday evenings and Saturday mornings; it starts on Dec. 8, check for details. A great motivator to keep up your running routine is to sign up for a race. Dec. 9 brings the All I Want for Christmas 5K in Exeter.
