I have Raynaud’s syndrome. It’s a condition that affects approximately four to 15 percent of the population, and tends to manifest in the patient’s fingers and toes. As a runner, this can make things difficult or uncomfortable, so let’s talk about the ways you can keep safe and well during episodes.
What Is Raynaud’s Syndrome?
Raynaud’s is a medical condition that causes certain blood vessels to react negatively to cold or stress. As a result, the body parts served by those blood vessels can turn white and go numb for short to extended periods of time. It’s afflicts females more than males and typically begins in adolescence. I have what is considered Primary Raynaud’s, which means that there were no underlying causes or associated conditions or diseases. While it can be painful and inconvenient, I require no treatment or medication for the condition. (Secondary Raynaud’s IS associated with other diseases and ailments, and must be diagnosed and treated by a doctor or medical professional).
What Does An Episode Feel Like?
When I have an episode of Raynaud’s, there is zero doubt about it. My hands (and sometimes my toes) get ice cold. The skin of my fingers turns stark white, and sometimes even pale purple. They tingle painfully, and I lose the ability to grip things effectively. Quite simply, it hurts. My episodes can end within minutes, or take a little longer, depending on how quickly I can warm up. It usually hits when I’m outside in the cold or in really frosty air conditioning. Sometimes, my attacks are triggered by stress, but that’s not the norm.
How Do I End An Attack?
My go-to for ending a Raynaud’s attack is hopping in the shower. While I prefer hot water, warm is recommended. Sadly, the remedy hurts as much as the ailment, as the blood starts flowing back to my fingers and toes. There’s a sharp swing from icy tingling, to burning feeling, and neither is particularly pleasant. I bundle up afterwards, and try to keep my hands and feet tucked up in gloves or socks to keep comfortable.
As A Runner, How Do I Protect Myself?
Running outside means that I am exposed to cold temperatures, which can lead to unwanted Raynaud’s events. The rest of my body gets warm very easily, so I often wear shorts and tank tops to run, even when it’s technically cold out. There are a few things I do to try to prevent this from happening.
- I always run in gloves. It’s easy to snag several cheap pair from the Target Dollar Spot or discount store to always have on hand
- Smartwool socks are a must. They are cool in the summer and cozy in the winter, which is perfect for me and my specific needs.
- If I have to be in a tank and shorts in the cold, I find that wearing a hat or ear warmer also helps me keep the heat in my body. It’s not foolproof but it does help hold off my Raynaud’s syndrome a little longer.
- Even if I don’t wear it, I try to bring a warmer shirt or jacket tied around my waist to put on during my cool down. That’s usually the time when my hands get hit, so I try not to get chilled as a means of prevention.
- Keep my hands dry while I am outside. Rain, humidity, and other moisture makes it a thousand times worse.
- As soon as I get home, I take myself right to the shower and a change of dry clothes. It’s really the only way to get the warmth and feeling back in my extremities and the faster I get back to normal, the better it is.
For more information on Raynaud’s Syndrome, please visit the Mayo Clinic informational page. If you are exhibiting symptoms of Primary or Secondary Raynaud’s please get checked out by your doctor.
Do you have Raynaud’s? How do you manage in colder weather?
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Sorry you have to deal with this! I feel like there are several runners I follow on IG who have this. I’m glad you have figured out how to navigate it for the most part!
Not a huge obstacle, but something to navigate and be mindful of. And of course, I can imagine people being freaked out the first few times it happens. I know I was.
Ugh! Not fun but there are way worse things… Remember that broken ankle.
My hands and feet get cold while the other parts of my body do not. I always have those $1 gloves on hand. I even sleep with socks!!
Oh, absolutely way worse things. But it is an uncomfortable reality this time of year, and just one more thing to make sure I’m ready for. I love those $1 gloves. I’m heading to Target tomorrow to snag a fresh batch.
I will never sleep with socks. I don’t care if I’m hypothermic. It drives me insane.
I have a very mild case of this that pops up randomly. When it does, it is very uncomfortable for sure. I have to change out of sweaty clothes very quickly to try to head it off.
Super uncomfortable. I don’t know why our bodies have to be so difficult.
I don’t have this, but I’ve heard of it. It sounds really unpleasant! Like you, I get really hot so usually wear a tank and shorts even when it’s “cold” (Florida-cold, that is) and it would be a pain to have to wear gloves. I can see how it might be hard to open a gel while this is happening- so it could really affect longer runs. Ugh! Sounds like you have some good ways of managing it.
Oh, no way could I open a gel if I get hit with an attack. I can barely hold my phone at that point. It’s annoying.
I do have Raynaud’s. It’s never been diagnosed officially, but for sure I get the fingers lacking color and all that goes with it. As you can imagine, here in Ohio it gets a lot of opportunity to show up for me in the fall/winter/spring! I do wear gloves a lot so that helps.