Benefits Of Running In Cold Weather 

Will this make you switch?

Running serves as an excellent year-round cardiovascular workout, yet recent studies highlight the added benefits of colder temperature runs.

Dr. Joshua Blomgren, a Chicago-based primary care sports medicine specialist, notes that while cardiovascular advantages apply to both hot and cold weather running, the body’s efforts to regulate temperature during colder runs differ. Studies have demonstrated the unique benefits and challenges of running in various weather conditions.

Warm weather exertion can prove more strenuous, as outlined in a 2021 study, due to increased difficulty in managing strain under scorching temperatures. Conversely, running in the cold offers a mental and emotional boost, known as the “runner’s high,” which aids in countering seasonal affective disorder during winter.

Cold weather running involves thermogenesis, where the body generates and sustains heat. Dr. Tracy Zaslow, a primary care sports medicine specialist, highlights the reduced need for the body’s cooling mechanisms in colder climates, facilitating improved blood flow.

Unlike indoor or mild weather running, undertaking cold weather runs requires specific considerations. Zaslow recommends dynamic warm-ups to counter stiffness and advises proper layering to accommodate the body’s temperature change during the run.

Layering is crucial, as it allows adjustments as the body warms up. Using moisture-wicking materials aids in sweat management, preventing moisture accumulation close to the body, which can cause cooling.

Choosing appropriate footwear is paramount, especially in icy or freezing conditions. While standard running shoes suffice in snow-free environments, more secure shoes or traction devices like crampons are advisable in slippery terrains.

Maintaining warmth in extremities—fingers, toes, ears, and nose—is vital. Protecting these areas is crucial, especially when left exposed to cold conditions. Covering the nose or mouth helps pre-warm the air, reducing the harshness of inhaling cold air, which can trigger respiratory discomfort.