Breaking news, in winter in Quebec, it is cold.
This long cold season, strewn with mild ice-rain-storms, is not in the hearts of all runners. Even less in that of those who say "I don't know how you manage to run at -30 °".
However, who has never dreamed of tolerating the cold better? To control the mega thrill that literally runs through the bones? Go outside without automatically tensing up and hoping to magically warm up? To continue running year round? And even be able to perform in winter?
Personally, I rub shoulders with an athlete on a daily basis who for 2 years no longer wears a winter coat and runs in shorts / t-shirt, even during very cold weather. He practices the method presented below diligently and I myself have observed several aspects of his life radically improve.
Although we often hear that playing a winter sport helps to appreciate this season more, beyond an external motivation, it is possible to better tolerate the cold and at the same time, in feel all the benefits et feel better every day with the Wim Hof method T.
This 60-year-old Dutchman holds 26 world records, all related to the cold: the ascent of Everest in shorts, a barefoot half-marathon above the Arctic Circle, swimming under the ice over a distance of 66m, etc ...
After many feats that he himself categorizes as circus, he proves through science that his method allows him to "control" his lymphatic system and optimize the functions of the human body.
The 3 pillars of the WHM (Wim Hof Method) are breathing, gradual cold exposure and engagement. The interaction between these 3 components will have an optimal effect of the benefits of the cold on the body.
Through his breathing exercises, which are similar to meditation and Pranayama, we train our lungs to have the largest possible surface for gas exchange. The ratio between O2 and CO2 will then be influenced, the CO2 will fall. Cellular activity follows which becomes more efficient. Breathing and meditating, in other words, relaxing, will lower your heart rate. As a result, the level of cortisol, the stress hormone, will also decrease.
Then we gradually expose ourselves to the cold. The cold activates the mitochondria, "little furnaces" contained in the brown fat, that which is found above the collarbones, in the neck, near the spine and the heart. In addition, it acts as a thermoregulator, using its own fat content to generate heat. Soon after birth, we lose this brown fat since we live in heated homes and wear warm clothes. By exposure to the cold, we increase the rate of brown fat to rebalance the brown and white fat.
When you start this method, it is important to do well gradually, but constantly, ideally every day, in order to give your body a chance to adapt. In addition to a higher rate of brown adipose tissue to better "fight" against the cold, the first instinct when you go outside in winter, will no longer be tense and curse inside. In fact, you will breathe fully and your attention will no longer be focused on the cold, but more on your winter activity.
Here are some examples of actions to be more exposed to the cold on a daily basis:
- Lower the bedroom temperature to 18 ° C
- Reduce heating in the car
- Finish your shower with 15 seconds under cold water and gradually increase this time
- Go for a run outside, more lightly dressed than usual on a course near the house
Among all the other benefits associated with exposure to the cold, not only will it no longer be your enemy in winter, but you will see a great improvement in your sleep, a higher energy level, better concentration in everyday life, a hormonal balance and will also result in a "boosted" immune system.
Of course, all of this is possible and achievable with good will since this method requires discipline as in any sport, patience and determination. As in many other areas, there is no quick fix. The quick road to wellness can be long, full of detours, but in the end, it is viable in the long term and above all, brings the human being back to the basics: a better connection with oneself.
I strongly invite you to discover all the benefits that this method can bring: https://www.wimhofmethod.com and several interviews interesting on YouTube.
You will also be able to discover the breathing techniques as well as the stages of this method through its Free "mini class".
The Wim Hof Method is free and allows you to follow your progress.
sources:
https://www.wimhofmethod.com/science
https://www.usherbrooke.ca/medecine/accueil/nouvelles/nouvelles-details/article/34145/
Hello!
This article is really interesting !!! Thank you for this relevant and valuable information!
I wonder if he offers the same principles for dealing with the heat…? (I am a girl who tolerates the cold relatively well, but suffers in the heat ...)
Good follow-up!
Hello Annie!
Unfortunately, I don't know of any "method" to keep it cooler other than acclimatization, so maybe go out for a run even when it's really hot, but start with a smaller run output to gradually increase it. Like the cold, consistency will be necessary to develop better tolerance. One thing is certain, it is important to drink lots of water 😉