Running in the Cold: Smart vs. Bad Idea

Cold Weather Running: Benefits vs. Risks

Cold Weather Running: Benefits

Running in the cold is one way to help you stay active when colder weather makes it more enticing to stay inside and opt for more sedentary activities. Studies have shown that air temperatures between 50 and 55 degrees Fahrenheit (10 to 13 degrees Celsius) are optimal for endurance sports.

Exercising in the cold may also increase your metabolism. A 2022 meta-analysis showed that short-term exposure to the cold can increase the body’s metabolism. The researchers noted that cold exposure combined with exercise could be useful for combating metabolic disorders and obesity.

However, the researchers also noted that studies show mixed results on the effect of cold weather on energy expenditure and metabolic rates. More research is needed to better determine how cold-weather running impacts metabolism.

Cold Weather Running: Risks

Exercising in the cold has potential health risks, mainly affecting the heart, lungs, skin, and muscles. Cold-weather exercise can lead to exercise-induced bronchoconstriction (constriction of the airways), which can cause chest tightness, wheezing, shortness of breath, and decreased endurance. These symptoms are usually mild to moderate and go away within 30 minutes of stopping exercise.

Running in extreme cold can also lead to cold-related injuries. The combination of cold, wet, and wind can lead to freezing injuries like frostbite. You may need to cut your runs short in such weather. As wind speed increases and temperature decreases, the time to potential frostbite gets shorter.

How to Make Runs in the Cold More Comfortable

Dressing appropriately is the key to being more comfortable on runs in cold weather. It’s important to wear adequate clothing throughout your run and during breaks to keep from cooling too much. At the same time, it’s important not to overdress to hinder movement or cause overheating.

Choose insulating clothing that wicks away moisture and sweat. Polyester, for example, is better at wicking sweat than cotton, and merino wool is excellent for insulation. Layers are key, too. Experts recommend wearing layers to stay warm and dry and to add or remove layers according to changing weather conditions and body temperature.

When Cold Is Too Cold

Running may still be an option when temperatures drop, but when is it too cold to run outside? One group of researchers state that when temperatures are below 5 degrees F, training sessions should be canceled or moved inside. The American College of Sports Medicine recommends avoiding outdoor exercise if the temperature is below minus 8 degrees F as tissue injury can happen in less than 30 minutes in these conditions.

Summary

Running despite cold temperatures can help you stay active during cooler parts of the year, but it’s important to know how extreme cold affects your performance and health. Dress warm and wear layers to help your muscles and body stay warm during runs in the cold. Be aware of when extreme cold temperatures and wind chill are signs that taking your run indoors is best.