Can you explain why after a long run and a 15-minute drive home, I start to shiver? It happens a while after the run is over and sometimes lasts until I take a warm shower. I usually feel great immediately after the run, though. ~Margaret
This is quite common, especially in the colder months, though it can happen on warmer days as well. The good news is there is an easy fix.
The body is a little like MacGyver in that it adapts to survive and protect you in every situation. Your brain monitors your body and skin temperature like your automatic thermostat at home, aiming to keep it at an average of around 98.6 degrees (37C). It rises as we run and drops again post-activity.
As your body temperature rises during a run, the blood vessels in your skin dilate, and blood flow increases to promote sweat to keep the body cool. After a run, blood vessels in the skin constrict, decreasing blood flow and sweat to regulate your body temperature back to its resting state.
When you're sweaty after a long run, your body temperature can drop quickly from having a wet layer against the skin in combination with the cold temperatures. This is also why hypothermia sets in quickly when we are wet and cold.
Shivering is similar to your heat thermostat kicking on. It’s an involuntary protection response to help generate body heat to prevent hypothermia. In essence, the brain sends a tweet to your body to warm itself up, and shivering is one of those responses.
You can help prevent post-run or post-race shivering by being a little proactive and employing a few self-warming strategies. This is especially important for those that are sensitive to temperature changes and the cold.
- Get out of the cold and head indoors quickly after a run. Standing around in the cold talking to your running buddies while wet is a sure way to induce the shivers.
- Change into dry, warm layers post-run, including socks and shoes. Bring a complete change of clothes, a towel to dry off, and a warm, dry hat. Try to change while your body temperature is still elevated (sweating).
- Drink something warm (tea, soup, broth, etc.) to replenish fluids and help warm from the inside. It’s also a great way to warm your hands.
- For those that are sensitive or always cold, consider putting a heat wrap on your lower back for the drive home. Like heat warmers in a car, it helps to keep you warm while driving home in a cold car.
- Although shivering is more likely to happen in the colder months, it can also occur in the warmer temperatures, too. It’s best to pack a bag and slip into dry clothes post-run in any weather to prevent a body temperature swing and the shiver response.
Happy Trails.
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