“Anyone can improve their tolerance for cold and reap some benefits…”
As we were warming up the other morning, it was a sunny, relatively calm 24 degrees. One of the athletes remarked on how, in a few months, we would feel very comfortable on such a morning. As it was, though, we were chilled, and I noted the particular feeling of discomfort of the cold air on my face. It got me thinking about how both our bodies and minds are highly adaptable, and that, often, the absolute temperature is less meaningful to our experience than the relative temperature. It matters less what the thermometer says and more how the temp compares to what we are used to – and expecting – it to be like. The same could be said for other conditions experienced on the run: weather, course, footing, competition, you name it.
So what goes into the change in our perception, and how can we facilitate a greater adaptability, whether that is to cold or other weather, or just different experiences in general?
First, there is a physiological side to adaptation to environmental conditions such as cold. With repeated exposure, our bodies become better suited to handle the conditions. We talk a lot about this in preparation for heat and humidity, or altitude, but less so with cold weather. However, there is a growing literature around some of the potential benefits of deliberate cold exposure, summarized well HERE by Dr. Andrew Huberman of my alma mater, Stanford University. One of the notable adaptations of cold exposure is the elevation of thermogenic (heat-producing) capacity of fat cells. This allows us to better warm ourselves in cold temperatures. There are potential benefits for mood enhancement, recovery, and metabolism as well. This has given rise to a whole industry around various forms of cryotherapy. But in reality, it doesn’t take an expensive treatment – getting cold in any manner seems to produce similar results. Anyone can improve their tolerance for cold and reap some benefits, but like any new experience, it is best to start with small, manageable doses, and build up gradually.
In addition to the physiological changes that occur, repeated exposure leads to a change in our perception of the environment. If we are accustomed to stepping out into cold temperatures, the shock feels less dramatic. Think about the difference between stepping into a cold shower intentionally, versus expecting a warm stream and being surprised by icy waters. Even if you expect the water to be cold, the body still experiences a strong response to the cold, but without the sense of panic and shock that comes from the unexpected exposure.
So I recommend that you find a practice that helps you prepare for the challenging experience (cold exposure or otherwise). I find that a simple series of 3-4 deep breaths, with a mental focus on the positive, invigorating aspects of the cold feeling I expect to encounter, helps me to embrace the sensation and experience it as more of a positive transition rather than a slap in the face. Something different may work for you.
We had a track workout last week on a day where it snowed overnight, leaving the track a sloppy, slushy mess. I told our athletes – admittedly somewhat sarcastically – that we are very lucky, and that people in other parts of the country have to pay good money to experience this type of discomfort. The repeated exposures and acceptance of the challenges – both environmental and otherwise – are what strengthen us and make us more adaptable.
Chris Lundstrom is the head coach of Minnesota Distance Elite – formerly Team USA Minnesota – which includes some of the top distance runners in the USA, including Annie Frisbie and Dakota Lindwurm.
