When temperatures drop and winter sets in, running outdoors may not be as appealing as it is during those temperate spring and fall days. Fortunately, running outdoors can still be part of your exercise routine – you simply need to take a few precautions and choose the right gear. Perhaps running in cold weather might not feel quite as natural as when it’s warm and sunny. But before you retreat to the treadmill for your run, consider this: Running in the cold may actually feel easier, help you reach your fitness goals, keep your metabolism going strong, and boost your mood.

In this post, we break down the biggest health benefits of running in cold weather and share their best advice for warming up, gearing up, and rocking your frigid run.

The weather outside may be frightful, but the benefits of running in cold weather are so delightful. Here’s what you can gain from jogging in lower temps.

1. Cold is actually the ideal weather for running

Believe it or not, cold weather is actually the ideal condition for your run. The colder the weather, the less heat stress on the body, which makes it significantly easier to run. Running in hot and humid weather is extremely taxing on the body — there is a reason why the majority of marathons are held in October and November.

2. Running in cold weather might keep your metabolism going strong

According to experts in evolutionary biology, our bodies are programmed to preserve our fat stores in the winter, slowing down our metabolisms in direct response to our decreased exercise levels. Running in the cold serves to ‘trick’ the body, preventing this seasonal slowdown of metabolism and helping to maintain a healthy weight.

3. Running outdoors can help you stay active

Getting yourself to the gym can be a challenge in itself (especially during the winter months), and a treadmill at home can get boring — but running in cold weather will never get dull. It’s free, convenient, and will help you stay active. In general, adults tend to move less and eat more in the colder months. Consequently running burns significant calories and is therefore a powerful tool in maintaining and even losing weight during winter. Additionally, running in general could help you live longer, too. According to a 2017 study published in Progress in Cardiovascular Diseases, runners have a 25 to 40 percent reduced risk of premature mortality and live about three years longer than non-runners.

4. Running outdoors can boost your mood

When the days get shorter and the temperature plummets, many people suffer from Seasonal Affect Disorder. Running helps release powerful hormones that help combat this depression, increasing positive mood states during the cold weather months. Taking your run outdoors helps boost your mood even more. According to a study published in the journal Environmental Science and Technology, researchers found that people who exercised outdoors reported increased energy, decreased feelings of depression, and were more likely to repeat their workouts.

5. Running in cold weather may help you burn more calories

Burning calories shouldn’t be the sole reason you’re trying your hand at running in cold weather, and there are plenty of other health benefits that come with pounding the pavement. But if calories are of interest to you, know that chilly temperatures may change a certain type of body fat into a kind that burns calories. 

There are different types of body fat, including white, brown, and shades in between. White fat is what’s commonly thought of as “unwanted” body fat. Brown fat is metabolic tissue that burns calories, and there’s a growing body of scientific literature that suggests that exercising and exposing your body to cold temps turns white fat into brown. That means running in cold weather could not only help you burn calories, but it could also change your body composition.

Here are some simple tips you can use to stay safe while running in cold weather.

1. Adjust Your Expectations 

Don’t expect every winter run to be your fastest. Winter conditions like snow, ice, or wind make running slower and more difficult, so paces that were easy during the fall won’t be so easy during the winter months. Your performance in the cold can start to decrease as the temperature drops below 40 degrees. Peripheral blood vessels constrict, joints feel stiffer, and muscles are harder to warm up. 

You should try to take this time to focus on effort level versus staring at the pace on your GPS watch, and keep in mind that your body may take a while to warm up, too. It will take longer to settle into your normal pace as your muscles warm up. But once you’re warm, temperature shouldn’t have a big impact on pace, unlike heat and humidity. It’s easier to run fast when it’s cool than when it’s hot.

2. Warm Up Inside

Warm up inside with simple dynamic stretches like walking lunges, bodyweight squats, and leg swings before running in cold weather. It’s much easier to head out the door if you start your run feeling warm. Therefore don’t worry about breaking a sweat as long as you start running right away. You’ll stay warm enough not to get cold. 

3. Cover Your Skin

Winter wind and sun can wreak havoc on your skin. You can cover your face with Vaseline to protect your body’s largest organ while running in cold weather. Wearing a scarf or mask over your mouth and nose will work too, as well as make it easier to breathe. 

And don’t forget about the sun when you’re running in cold weather, as it can be especially strong at altitude on your winter ski vacation. The sun’s harmful ultraviolet rays that cause skin cancer are still a threat in winter. 

4. Dress for Warmer Weather

As a general rule for running in cold weather, dress for a temperature of 10 to 25 degrees warmer than it is outside, accounting for your personal preference. Running produces a lot of body heat, so you’ll feel warmer than the outside temperature, especially with the right gear.

Play with what works best for you. After your run, make note of how you would dress differently on your next run, if at all. Use your running log to write down what you wore for various weather conditions so that the next time you head out the door you’ll know exactly how to dress. For example, you might discover that a lightweight running jacket works better for you than a thicker insulated one.

5. Layer Up

Layers that you can peel or zip away as you warm-up, and put back on as you cool, are key when it comes to running in cold weather. It’s important to be able to unzip something or take off a layer to regulate your temperature throughout the run as the conditions change. During the course of one out-and-back run, you might encounter a headwind, tailwind, sun, and shade, which will each affect your warmth differently. 

You should also focus on wearing two or three loose, light layers helps trap warm air. The first layer should be made of a synthetic material, which wicks moisture away from your body. The next layer should be insulating (wool and fleece are good insulators and hold in more body heat than cotton), and the top layer should be windproof and waterproof. 

6. Plan Your Finish

When you stop running, your body temperature plummets. That’s fine on a hot, summer day, but can lead to chills in cold temps. Sweat can cause you to freeze when you stop running. Plan to finish your run with a hot shower, change of clothes, and warm beverage right away.

7. Alter Your Stride

While running in cold weather, adjust your gait on slick surfaces. It’s easier to run on a slippery surface if you take shorter, faster steps. By landing underneath your body, rather than “reaching out” with your foot, you’ll remain more stable and be less likely to fall.  

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have circulation problem related to your arteries or veins and would like to seek consultation with a vascular surgeon, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.