- Raynaud’s phenomenon reduces blood flow to the extremities causing cold hands, color changes and numbness.
- Dress in layers with touchscreen gloves under another pair of heavy gloves, bring emergency gloves, and take a hot shower at the end of your workout.
- If necessary, consult a doctor to figure out how to manage the issue and continue running outdoors in cold weather.
Have you experienced frozen fingers in the cold? If your fingers turn icy or change colors to shades of white, blue, or purple, you may have Raynaud’s syndrome. This condition affects about 5% of the population and reduces blood flow to extremities, especially the fingers (and sometimes toes). It can become a frustrating challenge for outdoor runners during winter. However, with the right strategies, you can keep training outdoors even in the coldest months.
The challenge of running in winter
If you already routinely run outdoors during the winter months, you’ll know how tricky it is to strike the right balance between dressing enough so you don’t freeze and dressing too much so you don’t break a sweat. For those with Raynaud’s, the task becomes even trickier. Heavy gloves may seem like an obvious solution, but even light sweating can dampen them, worsening the cold sensation once they dry. Bulky gloves also make it difficult to use your phone or check your watch mid-run.
How to protect yourself from the cold
To make a difference, you need to deal with colder temperatures in a smart way. Try implementing these strategies that could make your life easier:
- Carry a pair of emergency gloves: always keep a pair of inexpensive gloves in your training bag, they will come in handy in case of the unexpected.
- Dress in layers: wear lightweight gloves, even better with a touch screen imprint, under heavier ones. This way you can remove the outer layer to use your phone or watch without exposing your hands to direct cold.
- Take a hot shower post-run: as soon as you finish your workout, don’t wait, run and take a hot shower. It will help you quickly recover your body temperature and eliminate that annoying “cold in the bones” feeling.
Don’t let the cold stop you
Raynaud’s syndrome can be challenging, but with the right precautions, you can continue running through winter. Stay prepared, and remember that keeping your hands warm can help your whole body stay comfortable.