When it’s cold outside, you may wonder if going for your usual jog is a good idea. One of the many benefits of running is that it is a physical activity that you can usually do year-round, rain or shine.
Running can help you stay active, improve your mood, It gives you time to enjoy the outdoors. But some weather conditions can affect not only your running performance, but your health as well. Wearing the right equipment for winter running can make a difference.
Running in cold weather: Benefits vs. risks
benefits
Running in the cold is one way to help you stay active when cold weather makes it more tempting to stay inside and opt for more sedentary activities.
Running in certain levels of cold weather may improve your running ability. Studies have shown that air temperatures between 50 and 55 degrees Fahrenheit (equivalent to 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 cold can increase the body’s metabolism. The researchers pointed out that exposure to cold combined with exercise could be beneficial for combating metabolic disorders and obesity.
However, the researchers also note that studies show mixed results about the effect of cold weather on energy expenditure and metabolic rates. More research is needed to better determine how running in cold weather affects metabolism.
Cold weather versus warm weather
One of the great things about running is that it can be a year-round sport. However, environmental conditions (such as hot and cold weather) as well as physical exertion (such as running) affect your body temperature, and your body needs to adapt accordingly. It’s important to take measures to prevent heat or cold stress to help your body regulate itself.
Effects on performance
Researchers have found that cold weather (ranging from -4 to minus 59 degrees Fahrenheit) may affect a variety of health and performance factors, including:
- Delivering oxygen to the muscles
- The body’s ability to produce sufficient energy from stored energy
- Psychological factors such as pain tolerance and stimulation
- The functioning of the neuromuscular system (how the nervous system and the muscular system work together)
When exercising in cold environments, the body needs to work harder to maintain the appropriate body temperature, which can negatively impact performance. For example, temperatures so cold that a significant drop in muscle temperature is detrimental to endurance training. This is one of the reasons why keeping your body warm is important.
In addition, for endurance sports such as running, the effect of cold on neuromuscular performance may require more effort but the speed of some movements may still be slower than usual.
Other research has shown that exercising in cold temperatures affects how long you can exercise, your energy, and VO2 max (the maximum volume of oxygen your body can use during intense exercise), but this appears to be more related to explosive exercise than it is. Aerobic exercise, such as running.
However, studies on the effects of cold weather on exercise are mixed. Some show a decrease in aerobic performance, while others show increased performance.
More research is needed to better understand the effects of cold weather on performance and how it varies with levels of cold weather.
Risks
Exercising in the cold has potential health risks, mainly affecting the heart, lungs, skin and muscles.
Exercising in cold weather can lead to exercise-induced bronchoconstriction (constriction of the airways), Which can cause chest tightness, wheezing, shortness of breath, and decreased stamina. These symptoms are usually mild to moderate and disappear within 30 minutes of stopping exercise.
Running in extreme cold can also lead to cold-related injuries. The combination of cold, humidity, and wind can lead to freezing injuries such as frostbite. You may need to break your running distance in such weather. As wind speed increases and temperature drops, the time required for frostbite to occur becomes shorter.
According to the National Weather Service, exposure to wind speeds of 20 mph with an outside temperature of 0 degrees Fahrenheit can lead to frostbite after 30 minutes. The time to possible frostbite drops to 10 minutes at a temperature of minus 15 degrees Fahrenheit and a wind speed of 20 mph.
Running in cold weather also increases the risk of hypothermia (low body temperature). The risk of hypothermia and frostbite increases in humid conditions, making staying dry with dry clothing even more important.
How to make running in the cold more comfortable
Wearing the right clothing is key to being more comfortable while running in cold weather. It is important to wear appropriate clothing throughout the run and during rest periods to avoid cooling down too much. At the same time, it is important not to overdress to restrict movement or cause overheating.
Choose insulated clothing that wicks away moisture and sweat. Polyester, for example, is better at wicking away sweat than cotton, and merino wool is excellent for insulation. Layering is key too. Experts recommend wearing layers to stay warm and dry, and adding or removing layers depending on changing weather conditions and body temperature.
To help you stay warm and comfortable while running and reduce cold-related injuries, the American College of Sports Medicine recommends:
- Wear proper footwear (such as running shoes for traction) to avoid slipping in snowy or icy conditions.
- Keep your hands, feet, legs, face, and head covered because these parts of the body are more vulnerable to cold-related injury.
- Change your layers as needed to stay warm but not sweat excessively.
- Be aware of how wind speed affects the felt temperature. For example, if the temperature is 30 degrees Fahrenheit with 10 mph winds, the actual temperature is 21 degrees Fahrenheit.
Researchers also stress the importance of doing proper warm-up in cold weather not only to increase muscle temperature but also to maintain adequate muscle temperature.
When it’s too cold
Running may still be an option when temperatures drop, but when is it too cold to run outside? One group of researchers suggests that when temperatures are below 5 degrees Fahrenheit, training sessions should be canceled or moved indoors.
The American College of Sports Medicine recommends avoiding outdoor exercise if the temperature is below minus 8 degrees Fahrenheit, as tissue injury can occur in as little as 30 minutes in these conditions.
Besides these extreme temperatures, you may decide that high (but still cold) temperatures are too cold to run. Ask your health care provider if you have questions about running in cold weather, as he or she may have specific recommendations based on where you live and your health.
Ultimately, it’s up to you and your body when it’s too cold to run outside. Dress warmly, dress in layers, and listen to your body.
summary
Running despite cold temperatures can help you stay active during the colder parts of the year, but it’s important to know how extreme cold affects your performance and health. Dress warmly and wear layers to help your muscles and body stay warm while running in the cold. Be aware when extremely cold temperatures and chilly winds are signs that running indoors is best.
