How does running in cool conditions compare with warm weather training?

First of all, think about how long it took you to get in the kind of shape you were in before. Something gained so slowly won't disappear all at once, it takes time to lose conditioning. 7 weeks has some effect (even you noted that your times aren't quite as good), but its not the end of the world. And even if your body was lost a bit, your mind is still in the right place. You know you can run 8 or 9 miles, because you've been there (and further!). Being fresh heading into training does have its advantages too, but that will only last for a little while.

Secondly, you've got to differentiate between cool conditions and cold conditions. Cool conditions are great, you can still dress very lightly, you sweat less, breathing is easier in cool air, the air feels nice on your skin. To me, 55 or 60 degrees Fahrenheit is the perfect running temperature. A good rule of thumb I've heard is for every 10 degrees over 70, expect your pace to be 10 seconds per mile slower than what you're capable of.

Cold weather is another story. The air is dry, harder to breath. Your nose constantly builds up snot. The additional clothes add weight, slowing you down. Cold muscles tighten just like hot ones cramp. A light rain that would feel great at 55 degrees is miserable at 40 degrees.

As for quantifying this effect, that's as impossible as quantifying exactly what the effect of a particular workout will be on different runners. We all respond differently to different conditions. Some people do better when its a bit cooler, some prefer the heat.

If you are training in warm and cold weather conditions, the chances are the conditions arent a very big change. For a condition to drastically change performance, you would have to be in a climate that stays warm all year, such as Lanzarote.

Cold weather, as we all know is unpleasant. If you havent been caught outside cycling in barely waterproof gear during a hailstorm, you dont know how bad it is yet (I did-i think I almost died when i tried to warm myself up). With colder weather, your warm up needs to increase. A study actually shows that in weightlifters doing a leg press strength test, the people that warmed up did around 20% better on average. The study also suggests that at temperature up to 0 degrees, warm up for 10 mins, but below freezing point this should increase to 15 minutes. Remember to wear the right gear-if its freezing temp outside, and you wear a t-shirt, you are seriously disturbed. At low temperatures, risks of hypothermia increase without the right gear. Also remember, the colder you are, the more energy your body burns to warm itself, so more energy should be consumed.

With warm weather, these is an obvious different reaction with the body. If you ever race Ironman Hawaii or Ironman Lanzarote, you will not need an answer to this section. Basically, when its hot, you sweat more. Your body loses the salts it needs in sweat, meaning an increased risk of cramps. High temperatures warm the body-the warmer the body is, the increased risk of tachycardia-a heart rate above a certain level for your age group. Anything over 120bpm at resting is a serious risk, unless you are recovering from exercise. You need to drink more to replace sweat. Remember to wear less gear so you dont overheat. This also means less weight, and more energy spent moving you forwards faster.

In short, yes, weather conditions have an effect. In general, slower runs happen in winter. You had 7 weeks off, meaning a large drop in fitness, which could explain the time gap. Not only that, colder temperatures often means more extreme weather conditions-eg strong winds. Thats my excuse for poor performances over winter!

There are pros and cons to both types of weather for running

In cold weather running it stresses your muscles less because the heat doesn't drain your energy. It also makes you sweat less, so you stay hydrated longer. However, it can make it harder to breathe and make your lungs feel tight. It also takes longer for you to get warm.

In warm weather running it is basically the opposite. Your muscles warm up fast, making them tired faster. You also need more water because you will sweat more. I find i like warm weather running better because it is easier for me, but i live in California and am used to the heat. :)

No matter what you run in you need to be prepared. For cool weathers wear pants or a long sleeve shirt (like UnderArmour) and for warm weather wear the clothes that are made for whicking sweat off you to keep it cooler.

Ok, in cooler conditions, your body will sweat less, making you have more water and run longer without getting dehydrated, but at the same time, the cold air can make your throat seem to clog up, making it harder to breath (if you got allergies)

in warm conditions, the air is easy to breath and you can run for a good time without getting worn out, but the hot conditions can make your body run out of water quicker due to sweat

so either way, you can probably run both the same or hot better

Its better to run in cool conditions. This is cause along the way your body becomes warmer. With the cool weather around you the temp. would make you relaxed. only thing is you can't stop a lot or the cold will catch ya

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