How to Safely Enjoy the Benefits of Running in Cold Weather

When winter arrives, it’s tempting to trade outdoor runs for indoor workouts. But running in cold weather has its own unique benefits both for your body and mind. With the right preparation, it’s safe, invigorating, and even enjoyable.

Here’s everything you need to know about cold-weather running, its surprising perks, and how to stay comfortable and safe while you’re out there.

Benefits of Running in Cold Weather

Running in the cold can feel daunting, but the rewards are worth it.

1. Boosts Mood

Cold-weather running triggers the release of endorphins, which can combat seasonal affective disorder (SAD). “Running during the winter is a great way to lift your mood and maintain mental well-being,” says Kyle Bowling, marathoner and founder of RunCare.

2. Increases Calorie Burn

When running in the cold, your body works harder to maintain its core temperature, resulting in higher calorie expenditure. “Cold temperatures may also activate brown fat, which helps speed metabolism,” Bowling explains.

3. Builds Mental Resilience

Facing cold-weather runs strengthens mental toughness, preparing you to push through challenges both on and off the trail.

How to Stay Safe and Comfortable While Running in the Cold

1. Warm Up Before You Head Out

Cold muscles are more prone to injury. A proper warm-up increases blood flow and prepares your body for exertion.

• Try This: Jog in place indoors for a few minutes, then perform dynamic stretches like lunges, high knees, and butt kicks.

2. Dress in Layers

Layering is key to staying warm without overheating.

• Start With a Base Layer: Choose a moisture-wicking fabric to keep sweat off your skin.

• Add an Insulating Layer: A fleece or thermal layer traps heat.

• Finish With an Outer Shell: Protect yourself from wind and moisture with a wind- and water-resistant jacket.

“Dress as if it’s 10 to 20 degrees warmer than it actually is,” advises Jim Frith, CPT. “Your body temperature will rise as you run.”

3. Protect Your Breathing

Cold air can irritate your lungs, especially during high-intensity runs.

• Wear a balaclava, scarf, or mask to warm and humidify the air before it reaches your lungs.

• Focus on breathing through your nose rather than your mouth to reduce discomfort.

Essential Gear for Cold-Weather Running

Investing in the right gear makes winter running more enjoyable.

• Thermal Tights: Try Brooks Momentum Thermal Tights for warmth and flexibility.

• Wind-Resistant Jacket: The Asics Winter Run Jacket keeps you warm without overheating.

• Face and Neck Coverage: A balaclava, like the Mizuno Breath Thermal Balaclava, offers versatile protection.

• Hybrid Gloves: Smartwool Active Fleece Wind Mittens keep your hands warm and let you easily adjust for touchscreen use.

Additional Tips for Safe Winter Running

• Stay Hydrated: Cold air can dehydrate you just as quickly as warm weather. Drink water before, during, and after your run.

• Check Conditions: Avoid running on icy or slippery surfaces to prevent falls. Opt for shoes with good traction or ice grips if necessary.

• Listen to Your Body: If temperatures are extreme or breathing becomes difficult, consider moving your run indoors.

The Bottom Line

Running in cold weather offers unique physical and mental benefits. By dressing appropriately, warming up, and paying attention to conditions, you can stay safe and comfortable while maintaining your routine through the winter months.

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