Do you avoid exercising outside in the winter? Running in cold weather is very good for health. Follow these tips to make winter running rewarding and fun.
Seasons don’t matter to people who love to run outdoors. Whether it’s hot, windy, or cold outside, they’ll put on their sneakers and head out for a run. But there are those who prefer the treadmill, especially in cold weather. You may wonder if exercising indoors is better for your heart and lungs than running in cold weather. It turns out that winter running has some health benefits. If you’re thinking about burning calories and you don’t have a heart problem, you should be exercising outdoors this winter. But before you go for a run, take certain precautions.
What are the benefits of running in cold weather?
Running in the winter isn’t a bad idea, in fact it can be good for your overall health. Here are some of the benefits you should know:
1. Improves cardiovascular efficiency
“Winter running puts less strain on your heart because your body doesn’t have to work as hard to cool down,” says physical therapist and fitness expert Dr. Ayaz Ashai. This allows your cardiovascular system to work more efficiently by focusing on delivering oxygen to your muscles. According to a study published in the journal Life Sciences in 2023, exercise in the cold increases the body’s resistance to stressors and reduces the risk of cardiovascular disease.
It’s good for healthy people, but those with heart conditions should check with their doctor before running in cold weather, as it can put a strain on the heart. Exposure to cold and exercise may contribute to high morbidity and mortality in people with cardiovascular disease, according to a study published in the journal Temperature in 2018.
You might also like it
2. May reduce inflammation and swelling
Running in cold weather can help reduce inflammation by constricting blood vessels and minimizing body swelling. “After running, your body warms up and you will notice an increase in blood flow. This contributes to recovery after training,” the specialist shares.
3. Helps burn fat
Running in the winter burns calories faster as your body works to maintain its core temperature. In a 2014 study published by the US National Institutes of Health, participants exposed to colder temperatures for one month saw a significant increase in brown fat. “Cold temperatures help activate brown fat, which burns calories instead of storing them to generate heat. It will help you lose fat and maintain weight control,” says Dr. Ashai.
4. Increases stamina and endurance
Winter running increases endurance and stamina by increasing energy expenditure as your body works to maintain a stable core temperature. “Over time, this will help your body use oxygen more efficiently. It also strengthens your ability to withstand any physical exertion,” says the expert.
5. Reduces the impact of heat stress
Running in the winter reduces heat stress, which is a common problem in the warmer months. Unlike hot weather, when the body works hard to cool down, cold air helps maintain a stable internal temperature, preventing dehydration, fatigue and overheating, and improving performance.
Is running in cold weather good for the lungs?
Exercising in the winter is safe for most people. According to the American Lung Association, even when the temperature is extremely cold in the winter, the air you breathe reaches body temperature by the time it reaches the lungs. However, you should cover your nose and mouth with a scarf or scarf to warm and humidify the air you breathe while running in cold weather. This will reduce the potential irritant effect on the respiratory tract.
Also, people with respiratory conditions should check with their doctor before exercising in the cold. “People with asthma or chronic bronchitis need to be careful because their symptoms may worsen during winter training,” says Dr. Ashai.
Running in Cold Weather: Precautions
1. Dress in layers
Choose moisture-wicking layers that will fit snugly against your skin. Then insulation layers to keep your body warm and then a windproof outer shell. Do not overdress as the body heats up during exercise and overheating can lead to sweating and eventual cooling, which can increase the risk of hypothermia, a condition that occurs when the body temperature drops below 35 degrees Celsius.
2. Cover your arms and legs
“In cold weather, the blood supply reaches the organs of the body, so the limbs are relatively less,” says the specialist. Wear gloves, woolen socks to keep warm, and sneakers with good grip to prevent slipping during outdoor activities.
3. Proper warm-up
Injuries tend to occur when the muscles are cold. To prevent injuries, warm up before running by not only wearing comfortable clothes, but also by stretching. “Before going outside, it is better to warm up and do lighter movements indoors or in a covered area,” says the specialist.
4. Stay hydrated
People tend to feel less thirsty in cold temperatures; however, water loss through sweat and respiration can be significant. If you’re a runner, hydrate before, during, and after your workout to avoid dehydration. You can drink water or healthy drinks to stay well hydrated.
5. Beware of frostbite and hypothermia
After exposure to cold air, frostbite can occur very quickly. Your nose, cheeks, and ears will be most commonly affected. Be alert for numbness, tingling, and other early signs of frostbite, and head inside when the temperature drops to near freezing.
6. Wear reflective gear
Winter days are short, so visibility is poor, especially at dawn and dusk. “Wearing reflective gear, clothing or accessories will make you visible to others who are also running, cycling or driving,” says the expert. So you don’t have to worry about accidents or injuries.
7. Stop when your body hurts
After your warm-up exercise, start running slowly in cold weather. If after running a certain distance you start to have a headache or chest pain, or feel short of breath, stop running. Go home and rest, but if you still feel that something is wrong, see your doctor.
There are benefits to running in cold weather, but it requires proper training and awareness. However, the elderly and people with health problems such as breathing and heart problems should avoid winter running.
