We found a web site called Another Mother Runner that collected a list of tips and preventative measures from fellow runners with Raynaud’s.
The tips are organized by the stage of the run: Pre-run, During, and Post-workout. You may find some of the suggestion to be obvious, but we wanted to pass them all along:
- Avoid caffeine – it constricts the blood vessels.
- Start with a blast of heat to warm the extremities – run them under warm water, place them near a heater (we don’t recommend using the stove as the article suggests!)
- Apply a lubricating barrier – the author recommends a heavy cream with beeswax. We suggest using a product called Warm Skin – it’s proven to provide a protective barrier from the cold.
During the Run
- Use gloves and mittens – whichever you need based on the temperatures. Carry both for different phases of the run.
- Use hand warmers (chemical heat packs) – our members receive discounts on Grabber and HotHands warmers. Note: You’re not supposed to place the warmers directly next to your skin, so add a liner layer if using these toasty packs.
- Wear arm warmers and/or compression socks – compression socks help promote circulation; arm warmers add an extra layer. Check out the arm warmers from Limbkeepers available in several styles and colors with our 25% discount!
- Keep the rest of the body warm – add a layer to the core and a hat. They’ll help keep the whole body warmer.
- Stay relaxed – stress can trigger attacks, so keep it loose. Some runners find it helps to shake out their hands to relieve stress and get the juices going.
- Shed the wet workout wear – Even if you don’t have time or access to a warm shower, peel off the sweaty clothes and don a warm fleece top or whatever works to keep you warm.
- Have a warm drink – It not only helps to warm you on the inside, your hands will enjoy the warmth from the heated cup of decaf, tea or hot chocolate!
- If needed, do the windmill exercise – make some big arm circles to get the blood flowing back into the fingers if they start changing color or go numb.
- Treat yourself – nothing like a nice massage to get the circulation going again!
Here’s the full article: Tell Me Tuesday: A Dozen Ways to Help with Raynaud’s while Running. Also, see our previous blog post Raynaud’s Coping Tips for Runners from earlier this year.