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Running in Cold Weather | 6 Surprising Reasons to Get Psyched

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 reframe 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!

6 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.

cold weather running

BONUS: Get my quick winter running checklist to help with layering and getting out the door!

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. 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.

Take advantage of this recovery, by still doing your warm up the right way!

When it comes to warming up for a run in cold weather, my personal favorite tip is to warm up inside.

I walk for a half mile before every run, so in the winter when that’s going to be awful I either walk on a treadmill when available or I do jumping jacks, burpees and dynamic moves to get the blood flowing so I can start the run ASAP.

2. 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.

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.

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!

snow run

3. 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)
Is treadmill running your winter plan? Find out why you need to get outdoors too for maximum health #runchat Click To Tweet

4. 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!Find out why outdoor exercise is so important in the winter

5. 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.

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.

Seriously if that’s not winter workout motivation after months of being surrounded by delicious homemade meals with friends and family…well then I’ve only got one left!

6. 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 surrounding by tweeting 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, but when life is A LOT…and when is adulting not 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

Need a little more help? Checkout this Winter Maintenance Plan for runners >>

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Category: cold weather training, running coach, winter

Reader Interactions

Comments

  1. 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

  2. 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

  7. @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! :)

  8. 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.

  9. 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

  10. 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!

  13. 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

  14. 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.

  16. @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.

  17. 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!

  18. 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.

  19. 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!

  20. 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

  22. 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

  23. 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.

  24. 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?

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The ultimate guide to the best winter running must-haves. A step-by-step guide that will help you figure out exactly what you need.

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