How is running in heat different to running in cold?

Running in extreme weather or playing any sport in extreme weather conditions is never easy. There are often times when a racer has to practice in one extreme weather for a race in opposite weather. For example, if you are participating in a marathon in hot summer conditions you might have to practice for it during the cold and chilly conditions. A racer be it long races or marathons or be it short races like sprints needs to understand how is running in heat different to running in cold.

Understanding how temperature impacts running efficiency is crucial. How does it affect the body’s ability to function in both hot and cold environments? What effects do jogging in severe weather have on one’s heart rate, muscles and oxygen intake? 

Does cold weather reduce performance?

There are a few studies which suggest that while practising in cold weather aerobic performance is lowered. While opinions on whether exercising in cold air affects aerobic performance relative to warmer ambient temperatures are divided, one study revealed that performing in cold air decreased by 5% at temperatures below 20 degrees Celsius. Because exercise, such as jogging, causes the body to produce heat, chilly weather often does not prevent people from exercising.

Matthew Debney, a sport and exercise scientist at Sheffield Hallam University in England explained how our metabolism helps when training in the cold weather. Debney said, “Our metabolism is about 20% efficient, meaning only around 20% of the energy produced is used for muscle contractions and other processes. The other 80% of what we metabolize is released as heat. That’s good for us when exercising in the cold because we can warm ourselves up fairly quickly.” 

Does body heat always help against the cold weather?

In extreme cold conditions, sometimes the heat produced by your body through metabolism is less than the external weather. The heat storage in these cases is negative and as a result, the temperature of your body will decrease.

Exercise in the cold does not raise strain or injury risk because clothing can help maintain heat balance by creating a relatively warm microenvironment. Nevertheless, there’s a chance of hypothermia and frostbite. According to a previous study, smaller, thinner women will generally experience the effects of the cold sooner than taller, fatter males because of a greater drop in body temperature.

The overall findings of different studies indicate that exposure to cold might impair both strength and aerobic performance, with the degree of the reduction being correlated with a drop in muscle temperature. Central circulatory limits and alterations in peripheral blood flow are significant factors that seem to affect physical performance. 

The body doesn’t have time to warm up when sprinting, which could affect muscles. A longer warm-up is crucial in cooler temperatures because warm muscles are essential for efficient running, according to Denby. He also said that the interval between warming up and sprinting should be brief to prevent the working muscles from cooling down.

Running in the heat

Running in the heat can cause elevated heart rate and heat stress. Due to its tendency to cause dehydration, heat stress has a detrimental effect on middle- and long-distance runners’ performance. Furthermore, although the body’s ability to release heat through metabolism is beneficial during colder runs, it can be difficult during warmer months.

Even in heated surroundings, the body is warmed by the heat emitted when running from metabolism. The body starts to release heat when it warms up, and one of those responses is sweating. Since sweat is the body’s most efficient way to lose heat, if it can evaporate, the body can typically avoid overheating. If the beverage is not replaced, though, this might result in dehydration, which can lower sweating and lower blood volume, raising body temperature.

It is often known that jogging long distances in the heat impairs efficiency and slows down running pace. A 2018 London Marathon study discovered a relationship between the runners’ finish times and the race day temperature. With 75.4 degrees Fahrenheit/24.1 degrees Celsius, the highest race temperature in the competition’s 37-year history, the 2018 London Marathon’s average finishing time was the slowest of all previous editions.

This makes sense physiologically because, although muscles are effective in the heat, the heart must work much harder. The blood flows towards the skin while a person is jogging in a hot area to release heat. That’s why runners frequently have a flushed faces. 

The blood required by the working muscles increases during activity. The amount of blood expelled from the heart each beat is known as the stroke volume, and it decreases as a result of the increased demand for blood supply and fluid lost through perspiration. 

Conclusion

Understanding the nuanced effects of extreme temperatures on athletic performance is pivotal. Whether enduring scorching heat or cold, the body’s response mechanisms unveil the intricate interplay between environmental conditions and human physiology. Studies reveal subtle differences: in colder climates, aerobic performance might slightly decline due to decreased muscle temperature, while heat prompts elevated heart rates and heat stress, challenging an athlete’s endurance.

The physiological impact of temperature extremes, exemplified by the 2018 London Marathon’s record-high temperature, underscores the significant toll on race times and cardiovascular systems. This awareness informs tailored training approaches—emphasizing proper warm-ups to counter cold-induced muscle cooling and the importance of hydration in combating the challenges posed by excessive heat. Acknowledging these temperature nuances remains pivotal, ensuring athletes are equipped to navigate and optimize their performance amidst varying weather conditions.