Is it fine to run in cold temperatures?

I live in London and my question is whether there are any negative side effects to running in temperatures ranging from 8 degrees to 13. And also, for running in the cold- what can you recommend to keep your stamina up?

Thanks

Is it fine to run in cold temperatures?
Runners should not plan to make any increases in mileage or add speed work to the training regime in the winter.



Cold and Icy conditions can provide an ideal scenario to slipping and injuring a muscle or even breaking a bone. It is advisable to warm up indoors before you commence running and be especially vigilant if conditions are icy or wet.



Try not to run on icy roads and opt for snow as this surface will provide better traction. It is also advisable to shorten your running stride and run slightly slower.



Clothes



Runners must wear appropriate clothing for running in cold conditions. Wear thick absorbent dry socks and make sure you have adequate space in your running shoes to accommodate these thicker socks.



Some runners actually buy a ? size larger running shoe for winter training to accommodate for thicker socks. Taking care of your feet is essential on order to prevent frostbite and circulatory problems with the feet. Try to wear a warm hat when you are running in cold conditions.



A significant amount of body heat is lost from the head which affects the whole body’s circulation. Wool gloves and thick running track suits are also recommended. If it is not very cold than you may wear a layer of polypropylene shirt below a sweat shirt should be enough for the upper body.



Some runners prefer to wear polypropylene or Lycra shorts together with wool running trousers. Underwear is also an important and often overlooked, opt for insulated underwear with a special attention to the front panel being insulated to prevent a cold related injury.



Wind-chill



The weather man’s favorite word, “the wind-chill factor”. Runners must be careful with running into a wind-chill as the extreme cold can be draining and even dangerous. Some runners prefer to run into the wind to start off with and then return with the wind at their backs. The return run is easier as you have perspired and your body is warmer.



Skin care and Hydration



Make sure you use a moisturizer and sun block to prevent blister formation and redness in the face area. It is imperative that you remember to maintain adequate hydration before and after running to ensure your muscles recover after running in cold weather.



If you decide to run in cold weather then take it easy. Studies have shown that long, intense activity such as running can make you susceptible to colds. Try and drink a high carbohydrate energy drink on the run, it will help maintain your immune system. Eating fresh vegetables and vitamin c also help prevent a cold while running in cold conditions.
Reply:If you breathe through your mouth you might get a cramp. If you breathe through your nose, the air you breathe will be warmed up and you probably won't get a cramp.
Reply:dress correctly and you should be fine
Reply:There is nothing wrong with running in the cold, dress correctly, wear layers so you can change the amount during your run.

If it is very cold put something over your face, and drink plenty of water because you can become dehydrated and not realize it in very cold weather.



I like to wear gloves and a hat, if you keep your hands warm then the rest of your body feels good, but even if you have on lots of clothes and your hands are cold, you feel cold all over.
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Reply:London isn't cold. Trust me, I'm from Canada, running at -15 or worse is not doing yourself many favors.

At 8 to 13 you're fine.
Reply:Soldiers in Fort Drum, New York run with icicles clinging to their faces in winter months, so it can be done.



Want to improve your stamina while running? Make sure you are eating well. Don't avoid carbohydrates. Ensure that you drink plenty of water before you run, because you can dehydrate even in cold temperatures.



Another thing you can do to improve your running is to go on different kinds of runs - don't just do the same thing every time. One day, alternate between jogging slowly and sprinting using light poles or other landmarks as guides. The next day, run through a hilly, grassy area off of paved roads. You might even try running up and down the side of a steep hill. This will help you develop muscles that don't always benefit from running each day on flat, paved ground, but can help your endurance immensely.
Reply:Depends -- Do you really wanna run? I would, but would have the right clothing on.

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