Raynaud’s and sport

Raynaud’s sufferer, keen marathon runner and SRUK volunteer Susie Hoare shares her top tips for managing the condition when running in cold weather:

The following are tips from my armoury; lessons I’ve learned from the last 10 years of running with Raynaud’s.

Layer Up

To me, anything below 10 degrees is cold and horrible, and below 5 degrees is ridiculously unpleasant! The clothing strategy remains the same except the colder it is, the more layers I add.

When it is “ridiculously cold”, I make sure to cover every exposed piece of skin; if I feel cold air on any exposed piece of skin, it sets the Raynaud’s off, no exceptions!

From top to bottom: I wear a thin skiing balaclava and a buff for the face, underneath one or two hats. On the neck, another buff. On the body, between two and four thin layers, maybe two of which would be thermal base layers. I pick high-necked close fitting base layers (any designed for running, cycling or skiing do just fine) plus one or two thin long sleeved close-fitting wicking tops over that.

I tuck my tops into my tights to stop a draft getting in around my core. On the top is a windproof jacket, close fitting to reduce drafts around the body.

I choose tops that have long sleeves that can be pulled down over my gloves, or I pull my sleeves down over my wrists before putting my gloves on top over the sleeves. Or wear thin gloves, pull the sleeves over the top, and then put mittens on top of that. You can also use wrist warmers as an extra layer to block cold air around the wrists (if the wrists are cold, it won’t help the hands).

As for choice of gloves, I start with a thin pair of 100% silk skiing liner gloves underneath a thicker pair of gloves or mittens, which have some insulation and windproof lining. Make sure they are wicking gloves to remove sweat.

I tend to avoid handwarmers, because they can get so hot they burn the skin, and running with them packed into your gloves is not always easy (if I hold something running, I tend to tense my shoulders and neck, which messes up my running pattern).

For the legs, it will be one or two layers, depending if it’s “cold and horrible” or “ridiculously unpleasant”. The second layer would be a thermal base layer for skiing or hiking and the top pair would be winter running tights.

I go for socks with a high ankle to avoid exposed skin around the ankle… and keep meaning to try knee-length compressions socks to see if that brings benefit.

Pre-run

I pre-warm socks and shoes with hand warmers and warm my running kit up in the airing cupboard. I have a hot drink not long before leaving and make sure I am not starting to feel hungry.

I warm up before leaving home, running up and down stairs for a few minutes, star jumps, burpees, anything to increase the heart rate and body temperature before going into the cold.

If my feet are cool before leaving (mine almost permanently are!), I warm them up by running them under warm water in the shower – check the temperature of water with your elbow first to make sure it’s not too hot to burn.

On the run

My feet usually go numb within a few minutes of leaving the house, whatever I do to try and prevent that. I usually keep running but take extra care to watch where I am putting my feet, to avoid tripping on something where I can’t feel the ground properly. Usually after a few miles, the blood will rush to my feet and blood flow will return, making them burn hot and swell. This is as equally unpleasant as the cold numb feet but slowing to a walk for a few minutes helps them return to a more normal feeling and temperature so I can run again.

My hands will often go numb instantly on leaving the house. I know it’s going to happen, even if I’ve done everything to prepare against it, which is frustrating.

I try and dissociate (not think about it) because I have not found a way to resolve it. I just run through it until they warm up and swell after a while, at which point I remove one pair of gloves to help calm them down. After a while they will start to cool again and to prevent them going numb again, I put on a dry pair of gloves (from my pocket) if the other pair had got damp and sweaty (as putting them back on would make the hands go numb again.)

As for sessions, I have found it better to do short sharp runs, interval or threshold sessions rather than long slow runs, so you get warmer by working harder, and are outdoors less time. Probably more effective for your fitness levels, too J. I also found that on a long run, I may warm up after half an hour, then after an hour start to get progressively colder as energy stores declined, and that would then be a trigger for Raynaud’s.

If you are training on a track doing an interval session, then stick your hands into your armpits when resting between reps – that’s the warmest place to keep your hands warm.

Post-run

Cool down by dropping to a slow jog or fast walk for a few minutes. When you go indoors, be careful to not warm up too quickly or you may succumb to the dreaded chilblains. Don’t jump into a very hot shower right away or sit next to a fire or somewhere very warm.

Stretch in a room with moderate temperature. To ensure you don’t then suddenly chill too quickly, remove any sweaty clothing and put on dry clothing while you stretch and acclimatise – trying not to warm up too quickly if the room is too hot, nor cool down too quickly if the room is too cold!

Quick Fire Top Tips

1. Warm your clothes – put on clothes off the radiator or out of the tumble dryer to warm your skin.
2. Warm your body before heading out – warm your body under warm water or by doing high intensity exercises
3. Layer Up – add lots of thin layers including close fitting skins to trap as much air as possible. Always wear gloves – running gloves can be teamed with normal thermal gloves to prevent hands getting cold. If you are prone to the cold like Susie, cover up with buffs and hats to keep every area of skin protected.
4. Getting cold on the run – take 5 and do some interval training to warm up your body. On cold days you may want to mix interval training into your routine to limit the amount of time outside and heat your body up quicker.
5. Post run cool down/warm up – drop to a jog or walk to cool down and when inside stretch in room temperature to warm the body slowly. Avoid hopping into a warm shower are blasting the heating as this may cause more pain in the affected areas.

It is important to stay warm if you have Raynaud’s and are out cycling. And make sure when you stop riding to get inside quick and get warm and remove any wet clothing. It’s also essential to keep warm when cycling even if you don’t have Raynaud’s as it is possible that an episode of frostbite due to cold conditions can trigger Raynaud’s.

For your hands, make sure you have some gloves. Which type is personal preference, so it’s worth trying a few on. The warmer gloves tend to be bulkier, so it’ll be a compromise somewhere. If it’s really cold you may even need a glove system with inner and outer gloves.

For your feet, it seems the majority of cycling shoes are designed with summer in mind. Lots of breathability, vents and meshing. While this is somewhat beneficial when it’s very warm, it’s really not what you want when the temperatures start to drop. If you keep this in mind when purchasing your cycling shoes, you should be able to purchase a pair that are a bit warmer to start with. If you already have a pair of summery cycling shoes, you could do worse than buying a second pair of winter boots. These are specifically designed for the cold and wet whether of winter and are more substantial than summer shoes. For socks, the best bet is to wear one warm, thick pair of socks but not so thick that they make your feet and toes tight in your cycling shoes. Merino wool is an excellent material for the socks but any quality cycling socks will do.

If it’s really cold, or really wet (or both), socks and shoes on their own might not cut it. For these times, you will want to invest in either overshoes, oversocks or both. Both go over your cycling shoes, with a recess/hole for your cleats. They provided add warmth by shielding you from wind chill. Overshoes typically also provide some protection from the wet and rain (although it’s nearly impossible to keep your feet completely dry). They are a great addition to your wardrobe and can help you keep riding, pain free, for longer.

Keep your core warm as well. A gillet can be an excellent piece of kit to keep the core warm without overheating. When it’s colder it’s time to start thinking about long sleeves and jackets. Soft Shell Jackets are a great choice for performance orientated cyclists when the weather drops.

If it’s really cold, consider wearing a cap or skullcaps as well, to keep your head warm. Most helmets are designed with hot, summer weather in mind and contain many vents to keep you cool. This probably isn’t what you want in winter.

When you finish cycling, don’t jump straight into the shower or bath, the sudden temperature change may be unbearably painful. Do swing your feet and your arms to get the blood moving around, as well as other warming up tips for sports.

Credit: Cowbell Blog

Jackie, SRUK’s Individual Giving Fundraiser, has Raynaud’s and cold water swimming is a hobby of hers. Read on to find out how she helps manage her Raynaud’s while submerging in cold water:

I’ve always enjoyed swimming, especially outdoors in the sea, lakes or local lidos. Living with Raynaud’s makes this hobby a bit more difficult, but that isn’t to say you shouldn’t continue it, as long as it is safe for you. There are lots of ways you can manage symptoms and look after yourself when you swim.

I enjoy doing the Brighton and Hove annual Christmas sea swim with my family. Ensuring certain precautions are taken helps me stay safe and warm, managing my Raynaud’s whilst not missing out on the fun.  Here’s how I stay safe and warm, and make sure I can still enjoy every moment.

Dress smart

For the Christmas sea dip, I go without a wetsuit for the full festive experience, but for longer swims in lakes or lidos, a wetsuit is essential in the colder months. I also wear swim gloves and shoes to protect my hands and feet from the cold, but usually not when the weather is warm.

Be ready to warm up afterwards

Getting warm immediately after your swim is crucial. I always have my dry robe, warm gloves, and a cosy beanie hat ready to put on the moment I step out of the water.

Bring a hot drink

I enjoy having a hot drink to help me warm up, usually a hot chocolate! It helps me feel warm from the inside out and is the perfect treat to celebrate the swim!

Know your limits

With Raynaud’s, listening to your body is key. I always stay mindful of how I’m feeling and keep my swims short if the water is particularly cold.

For me, cold water swimming is invigorating and refreshing, and with the right preparation, it can be safe and enjoyable even with Raynaud’s. If you’re thinking of giving it a try, make sure to chat with your doctor and ease into it.