Table of ContentsView AllTable of ContentsBenefits vs. RisksWhat to WearWhen It’s Too Cold

Table of ContentsView All

View All

Table of Contents

Benefits vs. Risks

What to Wear

When It’s Too Cold

When it’s cold outside, you may question whether going for your usual run is a good idea. One of the many benefits of running is that it’s a physical activity you can usually do year-round, rain or shine.Runningcan help you stay active, boost your mood,and give you time to enjoy the outdoors. But some weather conditions can impact not only your running performance but also your health. Wearing the right gear for winter running can make a difference.Cold Weather Running: Benefits vs. RisksBenefitsRunning 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.Running in certain levels of cooler weather may actually improve your run. Studies have shown that air temperatures between 50 and 55 degrees Fahrenheit (F) (equal 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 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 vs. Warm Weather RunsOne of the great things about running is that it can be a year-round sport. However, environmental conditions (like hot and cold weather) plus physical exertion (such as running) affect your body temperature, and your body needs to adjust accordingly.It’s important to take measures to prevent heat or cold stress to help your body regulate itself.Effects on PerformanceResearchers have found that cold weather (ranging from minus 4 to 59 degrees F may affect a variety of health and performance factors, including:Delivery of oxygen to the musclesThe body’s ability to produce enough energy from stored energyPsychological factors like pain tolerance and motivationFunctioning of the neuromuscular system (how the nervous system and muscular system work together)When exercising in cold environments, the body needs to work harder to maintain proper body temperature, which can negatively affect performance. For example, temperatures so cold that muscle temperature greatly decreases are detrimental to endurance exercise.This is one reason why keeping your body warm is important.In addition, for endurance sports like running, the effect of the cold on neuromuscular functioning may require more effort but the speed of certain movements may still be slower than usual.Other research has shown that exercising in cold temperatures affects how long you can exercise, your power, and yourVO2 max(the maximum volume of oxygen that your body can use during intense exercise), but this seems to be more tied to explosive exercise than aerobic exercises, like running.Studies on the effects of cold weather on aerobic exercise, though, are mixed. Some show decreased aerobic performance, while others show increased performance.More research is needed to better understand the effects of cold-weather running on performance and how it varies at different levels of cold weather.RisksExercisingin the coldhas 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 likefrostbite.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.According to the National Weather Service, exposure to wind speeds of 20 miles per hour with an outside temperature of 0 degrees F can lead to frostbite after 30 minutes.The time to potential frostbite drops to 10 minutes at minus 15 degrees F and 20 miles per hour winds.Cold-weather running also increases the risk ofhypothermia(low body temperature).The risk for both hypothermia and frostbite increases in wet conditions, making staying dry with dry clothing all the more important.How to Make Runs in the Cold More ComfortableDressing 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.To help you stay warm and comfortable on your run and reduce cold-related injury, the American College of Sports Medicine recommends the following:Wear appropriate footwear (like gripping running shoes for traction) to avoid slipping in snowy or icy conditions.Keep your hands, feet, legs, face, and head covered since these parts of the body are at higher risk for 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 it’s 30 degrees F with 10 mile per hour winds, then the actual temperature is 21 degrees F.Researchers also emphasize the importance of doing an adequate warm-up in cold weather not only to increase muscle temperature but also to maintain adequate muscle temperature.When Cold Is Too ColdRunning may still be an option when temperatures drop, but when is ittoo 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.Besides these extreme temperatures, you may decide higher (but still cold) temperatures are too cold for a run. Ask a healthcare provider if you have questions about running in cold weather, as they 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 go for a run outside. Dress warm, wear layers, and listen to your body.SummaryRunning 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.

When it’s cold outside, you may question whether going for your usual run is a good idea. One of the many benefits of running is that it’s a physical activity you can usually do year-round, rain or shine.

Runningcan help you stay active, boost your mood,and give you time to enjoy the outdoors. But some weather conditions can impact not only your running performance but also your health. Wearing the right gear for winter running can make a difference.

Cold Weather Running: Benefits vs. Risks

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.

Running in certain levels of cooler weather may actually improve your run. Studies have shown that air temperatures between 50 and 55 degrees Fahrenheit (F) (equal 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 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 vs. Warm Weather RunsOne of the great things about running is that it can be a year-round sport. However, environmental conditions (like hot and cold weather) plus physical exertion (such as running) affect your body temperature, and your body needs to adjust accordingly.It’s important to take measures to prevent heat or cold stress to help your body regulate itself.

Cold vs. Warm Weather Runs

One of the great things about running is that it can be a year-round sport. However, environmental conditions (like hot and cold weather) plus physical exertion (such as running) affect your body temperature, and your body needs to adjust 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 minus 4 to 59 degrees F may affect a variety of health and performance factors, including:

When exercising in cold environments, the body needs to work harder to maintain proper body temperature, which can negatively affect performance. For example, temperatures so cold that muscle temperature greatly decreases are detrimental to endurance exercise.This is one reason why keeping your body warm is important.

In addition, for endurance sports like running, the effect of the cold on neuromuscular functioning may require more effort but the speed of certain movements may still be slower than usual.

Other research has shown that exercising in cold temperatures affects how long you can exercise, your power, and yourVO2 max(the maximum volume of oxygen that your body can use during intense exercise), but this seems to be more tied to explosive exercise than aerobic exercises, like running.

Studies on the effects of cold weather on aerobic exercise, though, are mixed. Some show decreased aerobic performance, while others show increased performance.

More research is needed to better understand the effects of cold-weather running on performance and how it varies at different levels of cold weather.

Risks

Exercisingin the coldhas 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 likefrostbite.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.

According to the National Weather Service, exposure to wind speeds of 20 miles per hour with an outside temperature of 0 degrees F can lead to frostbite after 30 minutes.The time to potential frostbite drops to 10 minutes at minus 15 degrees F and 20 miles per hour winds.

Cold-weather running also increases the risk ofhypothermia(low body temperature).The risk for both hypothermia and frostbite increases in wet conditions, making staying dry with dry clothing all the more important.

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.

To help you stay warm and comfortable on your run and reduce cold-related injury, the American College of Sports Medicine recommends the following:

Researchers also emphasize the importance of doing an adequate warm-up in cold weather not only to increase muscle temperature but also to maintain adequate muscle temperature.

When Cold Is Too Cold

Running may still be an option when temperatures drop, but when is ittoo 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.

Besides these extreme temperatures, you may decide higher (but still cold) temperatures are too cold for a run. Ask a healthcare provider if you have questions about running in cold weather, as they 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 go for a run outside. Dress warm, wear layers, and listen to your body.

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.

9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.The truth behind ‘runner’s high’ and other mental benefits of running.Gatterer H, Dünnwald T, Turner R, et al.Practicing sport in cold environments: practical recommendations to improve sport performance and reduce negative health outcomes.Int J Environ Res Public Health. 2021;18(18):9700. doi:10.3390/ijerph18189700Huo C, Song Z, Yin J, et al.Effect of acute cold exposure on energy metabolism and activity of brown adipose tissue in humans: a systematic review and meta-analysis.Frontiers in Physiology. 2022;13:917084. doi:10.3389/fphys.2022.917084American College of Sports Medicine.Exercising in hot and cold environments.American College of Sports Medicine.Exercising caution: the dangers of cold temperatures.American College of Allergy, Asthma, & Immunology.Exercise-induced bronchoconstriction (EIB).Fudge J.Exercise in the cold: preventing and managing hypothermia and frostbite injury.Sports Health. 2016;8(2):133-139. doi:10.1177/1941738116630542 (doi does not lead to full text, so linking to PMC)National Weather Service.Understanding wind chill.Cernych M, Baranauskiene N, Eimantas N, Kamandulis S, Daniuseviciute L, Brazaitis M.Physiological and psychological responses during exercise and recovery in a cold environment is gender-related rather than fabric-related.Frontiers in Psychology. 2017;8:1344. doi:10.3389/fpsyg.2017.01344

9 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.The truth behind ‘runner’s high’ and other mental benefits of running.Gatterer H, Dünnwald T, Turner R, et al.Practicing sport in cold environments: practical recommendations to improve sport performance and reduce negative health outcomes.Int J Environ Res Public Health. 2021;18(18):9700. doi:10.3390/ijerph18189700Huo C, Song Z, Yin J, et al.Effect of acute cold exposure on energy metabolism and activity of brown adipose tissue in humans: a systematic review and meta-analysis.Frontiers in Physiology. 2022;13:917084. doi:10.3389/fphys.2022.917084American College of Sports Medicine.Exercising in hot and cold environments.American College of Sports Medicine.Exercising caution: the dangers of cold temperatures.American College of Allergy, Asthma, & Immunology.Exercise-induced bronchoconstriction (EIB).Fudge J.Exercise in the cold: preventing and managing hypothermia and frostbite injury.Sports Health. 2016;8(2):133-139. doi:10.1177/1941738116630542 (doi does not lead to full text, so linking to PMC)National Weather Service.Understanding wind chill.Cernych M, Baranauskiene N, Eimantas N, Kamandulis S, Daniuseviciute L, Brazaitis M.Physiological and psychological responses during exercise and recovery in a cold environment is gender-related rather than fabric-related.Frontiers in Psychology. 2017;8:1344. doi:10.3389/fpsyg.2017.01344

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Johns Hopkins Medicine.The truth behind ‘runner’s high’ and other mental benefits of running.Gatterer H, Dünnwald T, Turner R, et al.Practicing sport in cold environments: practical recommendations to improve sport performance and reduce negative health outcomes.Int J Environ Res Public Health. 2021;18(18):9700. doi:10.3390/ijerph18189700Huo C, Song Z, Yin J, et al.Effect of acute cold exposure on energy metabolism and activity of brown adipose tissue in humans: a systematic review and meta-analysis.Frontiers in Physiology. 2022;13:917084. doi:10.3389/fphys.2022.917084American College of Sports Medicine.Exercising in hot and cold environments.American College of Sports Medicine.Exercising caution: the dangers of cold temperatures.American College of Allergy, Asthma, & Immunology.Exercise-induced bronchoconstriction (EIB).Fudge J.Exercise in the cold: preventing and managing hypothermia and frostbite injury.Sports Health. 2016;8(2):133-139. doi:10.1177/1941738116630542 (doi does not lead to full text, so linking to PMC)National Weather Service.Understanding wind chill.Cernych M, Baranauskiene N, Eimantas N, Kamandulis S, Daniuseviciute L, Brazaitis M.Physiological and psychological responses during exercise and recovery in a cold environment is gender-related rather than fabric-related.Frontiers in Psychology. 2017;8:1344. doi:10.3389/fpsyg.2017.01344

Johns Hopkins Medicine.The truth behind ‘runner’s high’ and other mental benefits of running.

Gatterer H, Dünnwald T, Turner R, et al.Practicing sport in cold environments: practical recommendations to improve sport performance and reduce negative health outcomes.Int J Environ Res Public Health. 2021;18(18):9700. doi:10.3390/ijerph18189700

Huo C, Song Z, Yin J, et al.Effect of acute cold exposure on energy metabolism and activity of brown adipose tissue in humans: a systematic review and meta-analysis.Frontiers in Physiology. 2022;13:917084. doi:10.3389/fphys.2022.917084

American College of Sports Medicine.Exercising in hot and cold environments.

American College of Sports Medicine.Exercising caution: the dangers of cold temperatures.

American College of Allergy, Asthma, & Immunology.Exercise-induced bronchoconstriction (EIB).

Fudge J.Exercise in the cold: preventing and managing hypothermia and frostbite injury.Sports Health. 2016;8(2):133-139. doi:10.1177/1941738116630542 (doi does not lead to full text, so linking to PMC)

National Weather Service.Understanding wind chill.

Cernych M, Baranauskiene N, Eimantas N, Kamandulis S, Daniuseviciute L, Brazaitis M.Physiological and psychological responses during exercise and recovery in a cold environment is gender-related rather than fabric-related.Frontiers in Psychology. 2017;8:1344. doi:10.3389/fpsyg.2017.01344

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