Running outside when it's cold outside is something that a lot of people who live in cold climate areas have to deal with every winter. I mean, you aren't going to give up your running sessions for five months while you wait for it to warm up are you? Of course not! But, cold weather can affect the way your body responds to exercise, and depending on all of the relevant circumstances, it can present some serious risks to your health.

When you are exposed to cold, there are two things that determine how your body temperature is maintained. One is through increased heat production which can occur through involuntary muscle movement or shivering, or through voluntary muscle movement like exercising. The other is through decreasing heat loss. This occurs physiologically when your body constricts the vessels that carry blood to the skin or voluntarily when you put on extra clothing.

How your body will respond to exercise in the cold is directly related to how severe the cold is. When it comes to endurance exercises like running, severe cold will reduce your body's core temperature as well as your maximal aerobic output capabilities. Mild cold however, seems to produce the opposite effect. Research has shown that many long distance running records have been set during these conditions.

When you go out to run in cold weather, here are a few things to keep in mind: Be sure to warm up your muscles first by starting out at a slow pace for the first few minutes or so, then gradually work up to your usual pace. Like as with any exercise routine, you get better results by raising the muscles temperature before digging in. By warming up, you also decrease the risk of injury.

Another thing to remember is to wear an appropriate amount of clothes. You want to wear enough to minimize heat loss, but not so much that too much moisture builds up inside them. Make sure the inner most layer is absorbent enough to take moisture away from your skin. Cotton sweat clothes work just fine.

If there is any wind, try to begin your run in the direction where you are facing the wind when you start and where it will be at your back as you return. Wind will increase heat loss in your body at a much more rapid rate so you need to conserve as much as you can for the trip back. Also, you will need to stay aware of how your fingers, toes and ears feel at all times because these areas are very susceptible to frostbite. Check them often during cold weather runs.

When you are finished with your run, be sure to get indoors, in your car, or anywhere it will be warmer. When you stop running in cold weather, your body temperature will begin to decrease at a very rapid rate making it easier to fall victim to hypothermia and so it is wise to plan for your run to end where you can get inside right away.

You do not have to take a long vacation from your usual running schedule just because old man winter has arrived, you just need to make sure you think ahead and go properly prepared for the occasion.