To address the question "how does cold weather affect performance." As the colder weather approaches please be conscious of the effects it has on your running performance. Cold air can impact running performance in a number of ways:
- Increased energy expenditure: The body uses more energy to generate and maintain heat, which can lead to fatigue and a slower pace.
- Muscle stiffness: Cold temperatures can make muscles stiff and joints less flexible, which can make it harder to run with a natural motion.
- Reduced force creation: Cold weather reduces the ability of muscles to create force, so you need to use more muscle fibers for each stride.
- Dehydration risk: Cold weather can increase the risk of dehydration. As the cold penetrates deeper, more blood vessels constrict, which can make it harder for muscles to get the oxygen they need. Running in the cold causes increased muscle motor unit recruitment, increasing risk for strain and overuse injuries. You may also experience dehydration, increased carbohydrate metabolism, and lower lipid metabolism. The body's reaction to cold could include increased sub max VO2 (15-20% more) to working muscles (fatigue quicker, greater heat loss), increased central blood pressure (preload to the heart), decreased muscle contractile velocity this is no time to look to PR.