Welcome to running in cold weather. All your months spent complaining about the intense heat of summer, are now quickly being replaced with woes of wind, ice and cold. Since we know running is mental, let’s re-frame winter running in to the perfect time to exercise outdoors.
All right perfect, might be a stretch, but here are some surprising reasons to get your run on outside this winter and it’s more than for great base building.
Is it good to run in the winter?
HECK YES. The running in winter benefits are numerous!
According to the American Chemical Society’s journal Environmental Science & Technology, as little as five minutes of exercise outside in winter can provide you with all the health benefits I’m about to share!
10 Benefits of Running in the Cold
Thus far winter has been hard core here in Denver, starting with 3 snowfalls of 10 inches in October and then 16 in November.
If your morning rung or night run just can’t be done outside, consider a short walk at lunch for the mental benefits of getting outside.
You 100% know that I LOVE using my treadmill as part of training year round.
But if you’re avoiding the cold weather running all the time, it turns out you could be short changing your training.
Of course there is the mental side of getting yourself out there when it’s uncomfortable, but there are also some other benefits you might not realize come with braving the elements.
Winter running does NOT NEED to be miserable. I’ve gone through my favorite winter running gear, especially winter running jackets and guarantee that spending a little there is going to help you enjoy these runs a whole lot more.
1. Cold Weather is Actually the Ideal Condition to Run
This why the majority of marathons are held during October and November. Originally it meant a lot of races could be held around 40 degrees…I’m so sorry for everyone getting the 70 degree days now!
According to an extremely in depth study, the best race performances appear to happen around 40 degrees and for every 5 degree rise in temperature, performance drops by 2.7 seconds per mile. This was based on the top athletes, so it’s likely higher on the rest of us.
2. Winter Running Means Faster Recovery
We know that putting ice on an injury is NO LONGER the ideal scenario because it slows healing, but when it comes to your workout you might just be creating less inflammation during a cold weather run and thus speeding up your post workout recovery.
WOHOOOO. Better recovery, might mean you feel less fatigued later in the day, it might mean you have more energy to make your strength happen OR that you simply feel ready to run again the next day.
3. Running Outside During the Cold Can Boost Mood
Unfortunately, many of us suffer from Seasonal Affective Disorder (SAD) as the temperature drops and the days get colder/darker. SAD is what it sounds like, our mood gets kinda blah.
But, fortunately, running helps release hormones such as endorphins (and endocannabinoids) that can help give you a boost when the lack of sun is taking a toll.
A study published in the journal Environmental Science and Technology that people who exercise outdoors consistently reported increased energy levels, decreased levels of depression, and were more like to exercise regularly.
4. Running in Cold Weather Means Faster Paces with Less Effort
Minus any tricky footing, most distance race speed records are set in the colder weather.
Exercise physiologist and author of The Marathon Method, Tom Holland, explains this: “The colder the weather, the less heat stress on the body, which makes it significantly easier to run.”
This is in contrast to running in the heat and humidity which can be extremely taxing on the body.
When the weather is hot outside, our body’s blood flow increases to the extremities to help us sweat and cool our bodies naturally. But the opposite is true when the weather is cold; this gives us more central blood volume.
This allows you to run at a lower heart rate for the same pace during cold weather, and this can be up to 15 beats per minute fewer. You’ll end up feeling less fatigued after your run and may be able to play around with speed workouts more.
Not only might you feel it’s easier to run faster during the winter, but it could be the reason for so many spring PR’s.
It turns out that the shivering, the searing lungs, all that is training your body to use oxygen more efficiently!
CAVEAT: There is a point where you will start to see diminishing performance in the cold! Find out how cold is too cold to run??
5. Winter Running Boosts Your Immune System
Researchers Rachel and Steven Kaplan found that being in nature resulted in a “restorative experience”.
It offers a means of getting away from stressful situations, while green spaces with natural light and shadows can also put in you in a reflective mood making your more reflective and open to options to resolve your situation!
A few other awesome study results:
- Women who spent 6 hours in the woods over the course of two days had an increase in white blood cells, hello improved immunity (Tokyo’s Nippo Medical School)
- Nature provides a break from the stimulus of our daily lives, improving focus (Psychological Science)
- Walking in nature improves positive feelings and reduces levels of depression (University of Michigan)
6. Vitamin D for Mood and Energy
You need it, the sun provides it…you gotta get outside to absorb it.
Per the above health perks of nature, one reason many believe it’s so good for our mood is Vitamin D.
A surprising number of people in the US are deficient, which can cause weight gain, moodiness, lowered immune system and inflammation. All things that are going to slow our great running!
7. Helps Prevent Winter and Holiday Weight Gain
Our bodies tend to store more fat in the winter which can slow down our metabolism, especially when accompanied by a decrease in exercise levels.
This was proven in a study conducted in Massachusetts in 2006 that followed participants for a one-year period. People not only ate more, but they exercised less as the temperatures plummeted. For this reason, our weight tends to peak in winter months. Similar studies have been conducted in Brazil and the Netherlands demonstrating the same results.
Combine that with all the delicious food we tend to eat during the holidays, and it explains the yearly articles about American’s gaining weight.
Running in cold weather can help the body combat these seasonal issues. It’ll prevent your body from metabolic slowdown and help you maintain a healthy weight all year round.
If that’s still not enough to convince you, I’ve got another great calorie burn associated benefit for you:
8. Enhanced Calorie Burn from Winter Workouts
Do you burn more calories when you run in the cold? YES!!
If running for weight loss is a goal, then let winter give you an extra boost!
Your body expends more energy attempting to raise your core temperature, which results in a higher calorie burn than an equal workout indoors.
Additionally, though I hate to say it winter weather is also often accompanied by wind, which again requires more effort and can thus increase the burn.
“If you are making athletic-level effort — cycling hard, running at a training level — you are burning 10 to 40 percent more calories in the cold than you would in more temperate temperatures,” according to Jo Zimmerman at the University of Maryland.
9. Cold Weather Running Helps Change Your Body Composition
Another surprising finding is that brown fat is activated in the cold, this is the good fat..the kind that burns off the fat you don’t want covering your hard-earned muscles!
Remember this higher calorie burn means you could run through your glycogen faster and need fuel sooner.
But that’s not all, we also have something called white fat in our body which is the ‘unwanted’ body fat that folks are often trying to burn off. There’s increasing scientific evidence to suggest that exposing our bodies to cold temperatures actually turns white fat into brown fat!
This means that cold weather running can not only help burn your calories, but also help change your body composition!
While running for weight loss is not a consideration for many, the truth is that it’s exactly why a lot of us got started. It’s certainly what made me start in 2002 and I won’t apologize for that. If that reason hadn’t gotten me going, I wouldn’t have found all the other incredible benefits of running and how it could change my life.
10. Magical Silence of Winter Running
Last but not least, there’s something magical about being out in the quiet of an early morning winter run or even an afternoon run!
We’re surrounded by chirping phones and dinging emails, shutting all of that off and having a moment just to enjoy the silence is rejuvenating on many levels.
Truly this is one that can be overlooked. When life is A LOT…and when is adulting is so much more than A LOT, well some time to think is one heck of a gift.
The benefits of running in the cold are so obvious, but I’ll be honest I still need the reminder when I look at the temps and start to think about all the necessary layers.
I’m very lucky that in the winter I can push my runs a bit until the sun comes out, which mentally makes me believe it’s warmer!
Otherwise, I’m no stranger to doing speed workouts or long runs on the treadmill with a smile because darn it, I’m still running!
More Winter Running Tips
- Must Have Winter Running Gear
- How to Dress for Running at Every Temperature
- Tips for Running on Snow and Ice – yup it’s totally doable
- Full body indoor warm up
Need a little more help? Checkout this Winter Maintenance Plan for runners >>
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wendy
I run outside all winter long. In fact, the only thing that keeps me inside is ice. The cold doesn't bother me much, because once I start moving, I don't really feel it. I need the natural light to keep SAD at bay. I will admit to doing my speedwork inside on the mill, tho, because it's hard to hit consistent paces in the bitter cold.
My recent post Running with the devil
Simeon Krastev
I love training outside during the winter. The colder the weather is the better I feel. The only struggle I have is getting past the mental barrier that it's cold outside but once I get out I love it. Lovely article by the way.
Greetings,
Simeon
RunToTheFinish
I couldn't agree more…well up to a certain point the below freezing takes me a little longer to love.
My recent post Untapped Motivation To Exercise Outside in Winter
@PrettyLilGrub
I haven't been running this winter due to injury but I'm due to come back soon. The first couple of times are always tough to drag myself outside but once I do, I actually really enjoy winter running.
My recent post 2015 Goals Reviewed
RunToTheFinish
Absolutely! I think we have a worse perception of how it's going to feel when we haven't done it in awhile. Hope your recover keeps going well!
My recent post Untapped Motivation To Exercise Outside in Winter
youngandrungry
Amanda, I absolutely love this! I hate the treadmill so I avoid it literally at all cost and people tell me I'm crazy. But if you can still run outside in Colorado, I think I'm good to go since I'm way further south!
My recent post Running and Whole30
RunToTheFinish
Well I won't lie there is a lot of morning treadmill running happening here because I can't do a feels like around 0 just yet, but I am trying to get out in the afternoons!
My recent post Untapped Motivation To Exercise Outside in Winter
Jodi
I swear this is part of why I have been sick this summer and winter…I just haven't been outside running near as much as the last few years!!!
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50by25laura
I have been SO lazy about running outside because I don't feel like dealing with the snow on some sidewalks. (Okay, fine, mine is included in that!) But hopefully will get on some running and snowshoeing adventures soon!
My recent post The Benefit of Making Resolutions (Even If You Don’t Keep Them)
RunToTheFinish
I am 100% terrified of slipping on the ice, so I'm doing a lot of mill runs when it snows…but really and truly getting out in the afternoons for at least a walk! I can't WAIT for us to snowshoe!!!
My recent post Untapped Motivation To Exercise Outside in Winter
@Discoveringme2
I run throughout the winter and I live in VT. It may decrease from 4 to 5 running days down to 3, but I still get out there. I make sure I dress right and I have an excellent pair of running shoes (Salomon Speedcross 3) that keep me standing on my runs. PS…I hate winter…and I live in VT! :)
RunToTheFinish
I'm still figuring out what shoes I"ll like best for winter running, thanks for the tip!
My recent post Untapped Motivation To Exercise Outside in Winter
dlbecker19902015
Great post! I swear the hardest thing about running in the winter is just showing up. I struggle the most getting dressed and getting into my car then once I'm running I LOVE the cooler temperatures. I refuse to run on the treadmill…NOPE! I can barley run a mile without getting bored.
thisrunnersrecipes
I love winter running! I often think that the cold fresh air is so good for beating winter colds – gyms just have stuffy air and lots of germs! I used to use the treadmill all the time because we'd be snowed into the house for days and there was always ice, so this year I'm making the most of winter running and getting outside whenever I can.
My recent post Mile Markers: Lake Sammamish Half Marathon Training Week 2
Karen
LOVE your new page. I've been watching on FB and email but haven't stopped by your actual page in a while – love the "Let The Miles Change You" branding! Oh, and winter running… The dark cuts me, but I've made peace with it and get outside when it's not icy. Speaking of which… bedtime! Thanks for making me look forward to tomorrow morning!
RunToTheFinish
Thanks for coming back Karen :)
My recent post Untapped Motivation To Exercise Outside in Winter
Live from La Quinta
I can't imagine running regularly in the snow. I complain when it's in the 30s here in the desert (which it is surprisingly often). Especially after moving from Florida. Though, I love the outdoors (and I've made it through many hot, miserable summers here), so I'd probably follow your advice and get outside, cold or not.
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Janelle
I always felt like I ran faster in the folder weather but I had no idea about the improved recovery or calorie/fat burn – so cool!
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ruralrunningredhead
I train outside on weekends, but weekdays I'm generally on the treadmill. I run alone, and darkness +ice + cars + my natural clumsiness is a recipe for injury. Also, I had to giggle at the line in your e-mail about the lack of wind in Colorado. Just wait a couple of months!
My recent post Estes Park Weekend Getaway
RunToTheFinish
I agree my morning runs right now are all treadmill for safety. Ok I gotta go read your Estess park write up because I want to get up there!! And I'll pretend I didn't read that about wind :)
My recent post Untapped Motivation To Exercise Outside in Winter
luckythirteenrunning
I also moved from a warmer to colder climate recently and frankly, the “bad” weather is such a relief for running. I do run indoors once a week but nothing can replace outdoor running. And there’s SO much gear to help with the chill. Plus after about 10 minutes, none of it is needed.
katemovingforward1234
I'm always a little nervous about slipping on uncleared roads or sidewalks, but I love walking or running outside in the winter! It's good to just get out and clear your head!
My recent post How To Set Goals You Will Actually Accomplish
@joebski
I actually prefer to run outside in most any type of weather, except Ice which can be dangerous. I especially love running outside when it is snowing, tt can be so peacefully and enjoyable. I recently moved to Boston from NJ and I am really loving the fact that there are actually hills to run here in Boston. Great article Thanks.
Laura - Chronicles of Passion
Here's to outdoor winter running and all the benefits and fun. The snow is here now in full force and I've been loving every minute of it out on the trails in runners:) Hope your enjoying it just as much!
Kimberly Hatting
I’m an Iowa girl, and I run outside all year-long as well. I much prefer summer, but winter has its own little nuances, too…like the crisp air and the tranquility of a bright moon reflecting on the snow. Let’s not forget, the mid-day sun turning all of that snow into a sea of glittering sparkles…. ;-) The wind is the deal breaker, if any, but I avoid my treadmill at (almost) all costs.
Nina
I am nit sure I will be running this winter with a newborn and all but my girl and I will definitely be strolling around and maybe hiking a bit, hopefully getting in shape for spring runs. You just gave me extra reasons to do it!
Lee
Hi! I love outdoor running so much and miss it in the winter, here in central Canada our winters are -15 to -30 at times. Much too cold for me
I just invested in a great treadmill I’ll be using for most of the winter.
I’m also terrified of slipping and injuring myself in the snow. Any good footwear to suggest I would appreciate!
Thanks so much for all the great info!
xo from Canada
amanda
That’s one of my fears too!! Here’s my tips on running on ice! https://runtothefinish.com/running-on-ice-tips/
Destiny Jamie
Great Tips Amanda. We also get a lot of benefit from a Fat Melter program we like: https://fatdecimator927579671.wordpress.com/
Alexis
These tips are fantastic! This winter I switched my workouts to the afternoon so I could run in the warmest part of the day (usually I’m a morning runner). I’ve found that wearing the appropriate layers, warming up inside before stepping out the door, and then taking my wet clothes off and stepping in a hot shower as soon as I get back help to keep me from getting cold. Getting cold=not enjoying outdoor running. I love getting outside wayyy more than running on the treadmill though!
Runningmybestlife.com
Michael Taricani
Winter running is my favorite. I’m on a run streak and make sure I get out everyday. Storms and extreme wind chills don’t bother me but the best is a quiet run during a light snowfall. Nothing better.
Laura Johns
I was looking at a blog post about how treadmill running can help (for when it’s too icy outside). When I run on the treadmill I set my garmin to treadmill run, but the pace my watch says is always slower than what the treadmill says. Have you had that problem? Would the treadmill pace be the accurate one?
amanda
Yup the Garmin won’t ever be accurate on the treadmill, go with what the machine says.