Running in Winter: How to Stay Safe and Reap the Benefits According to Experts

According to recent data, nearly 50% of runners alter their training habits during winter months, often citing cold weather as a primary deterrent (1). 

However, research has shown that consistency is the single most significant factor in long-term athletic development (2). If you want to be good at your favorite exercise activities, there’s less room for improvisation when the temperature drops. The key isn’t avoiding the cold, but mastering how to navigate it safely and effectively.

In this guide, we will explore the physiological impacts of cold-weather training, break down the risks and benefits, and provide you with a structured, evidence-based approach to running in winter.

Is It Okay to Run in the Winter?

The short answer is yes, as long as you take specific precautions.

Physiologically, the human body is remarkably adaptable to cold environments. Research has indicated that while core temperature remains relatively stable during exercise in the cold, skin and limb temperatures can drop significantly (3). This drop in peripheral temperature is a normal physiological response where the body vasoconstricts blood vessels to prioritize core warmth (4)

However, safety is contingent on preparation. The American College of Sports Medicine has suggested that exercise can be performed safely in cold environments as long as frostbite risk is managed (5). This means paying attention to the wind chill factor, not just the ambient temperature. When you’re properly equipped with thermal clothing and a strategy for managing intensity, running in winter is not only okay but can be a powerful stimulus for adaptation (6).

Why Is It So Hard to Run in the Cold?

Running in the cold feels harder because your body is fighting a war on two fronts: maintaining locomotion and maintaining thermoregulation.

• Increased Metabolic Cost

Cold weather increases metabolic demand. Your body expends more energy to maintain homeostasis (internal balance) in cold environments compared to neutral ones (7). 

Studies have suggested that glucose utilization rates can increase during cold exposure as your body works harder to stay warm. This means you may burn through glycogen stores faster than usual (7), which can lead to earlier onset of fatigue if you’re not fueling correctly (8).

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• Respiratory Resistance

Cold air is dry air. When you inhale cold, dry air, your respiratory tract must work to warm and humidify it before it reaches the lungs. This can cause irritation in the airways, leading to a sensation of burning in the throat or chest (9). 

For some, this triggers bronchoconstriction (narrowing of airways), which makes breathing feel more labored even at submaximal intensities (9).

• Muscle Stiffness

Low temperatures can affect the contractile properties of skeletal muscle. As muscle temperature drops, the rate of force development decreases (10). This can make your stride feel clunky or stiff, reducing running economy (the energy cost of running at a given speed). You may find that your usual easy pace requires a higher rate of perceived exertion (RPE) (11).

Read more: Running Workout Plan: A Guide to Sustainable Performance

Are There Any Benefits to Running in the Cold?

While the challenge is real, the benefits of running in the cold are substantiated by physiological evidence.

1. Enhanced Thermoregulation Efficiency

Regular exposure to cold during exercise can improve the body’s ability to regulate heat. Research has suggested that athletes who adapt to cold conditions show improved synchronization between their respiratory and circulatory systems. This means your body becomes more efficient at delivering oxygen and removing metabolic waste products such as lactate, even under stress (7).

2. Enhanced Performance Efficiency in Cooler Temperatures

In hot weather, your heart rate tends to drift upward over time, even if your pace remains constant – a phenomenon that is known as cardiac drift. This occurs as your body works harder to regulate temperature by diverting blood to the skin for cooling (12).

In cooler temperatures (typically between 40°F and 50°F or 4°C and 10°C), the body experiences less thermal strain, which helps maintain performance efficiency. Research has indicated that these conditions are optimal for endurance activities, allowing athletes to sustain higher intensities for longer durations with reduced physiological stress (13).

3. Mental Resilience

From a psychological perspective, voluntarily engaging in difficult tasks builds resilience (14). Overcoming the initial discomfort of the cold reinforces the mental discipline required for high performance. This “callusing of the mind” is a crucial component for endurance athletes who face discomfort during competition (15).

4. Improved Lipid Profile

Some research has indicated that outdoor aerobic exercise in cold environments may cause a higher increase in high-density lipoprotein (HDL) cholesterol levels compared to indoor training (16). 

HDL is often referred to as “good” cholesterol because it absorbs cholesterol and carries it back to the liver (17).

If you’re looking for a way to boost your resilience and metabolism, consider starting a winter fitness challenge.

What Are the Risks of Running in the Cold?

Understanding the risks is the first step in mitigation. The primary dangers stem from thermal regulation failure and musculoskeletal strain.

• Hypothermia and Frostbite

Hypothermia occurs when your core body temperature drops below 95°F (35°C). While rare during high-intensity exercise due to metabolic heat production, it becomes a risk if you stop moving (e.g. due to injury) or get wet from sweat or precipitation (5). 

Frostbite affects peripheral tissues – nose, ears, fingers – where blood flow is restricted. The risk of frostbite increases exponentially as wind chill drops below -18°F (-28°C) (5).

• Respiratory Issues

A study published in the British Journal of Sports Medicine noted that high volumes of cold, dry air are a primary trigger for airway inflammation in winter athletes (18).

• Musculoskeletal Injury

Cold muscles are less elastic and more prone to strain (19). Furthermore, the ground surface in winter presents slip hazards. Running on snow or ice alters your gait kinematics – you may shorten your stride or tense your stabilizer muscles to maintain balance. These altered biomechanics can lead to overuse injuries (20).

What Are Some Tips for Safe Running in Winter?

Safety in winter running is about creating a microclimate around your body and adjusting your mechanics to the environment.

1. Layering is Non-Negotiable

You need a system that manages moisture and traps heat (21).

• Base Layer: Moisture-wicking material (synthetic or wool). Avoid cotton, as this retains moisture and conducts heat away from the body.
• Mid Layer: Insulating material such as fleece. This layer traps warm air.
• Outer Layer: Wind and water-resistant shell. This protects against convective heat loss caused by wind.

2. Warm-Up Indoors

Do not start your run cold. Perform a dynamic warm-up indoors for 10-15 minutes to elevate your core temperature and induce mild vasodilation before stepping outside. This primes your muscles and reduces the shock of the cold air (22).

3. Adjust Your Pace and Expectations

Forget about hitting personal records (PRs) on icy days. Focus on effort (RPE) rather than splits. If footing is compromised, slow down. A 10-20 second per mile reduction in pace is a smart trade-off for staying upright and injury-free.

4. Shorten Your Stride

On slippery surfaces, keep your center of gravity low and your stride short. This reduces the horizontal force applied to the ground, minimizing the risk of slipping. Aim to land with your feet directly underneath your hips.

5. Hydrate Aggressively

Dehydration is a silent killer in winter. Cold air suppresses the thirst mechanism, and respiratory fluid loss is high in dry air (23). You may not feel thirsty, but your fluid requirements remain high – aim for 16-20 ounces (500-600ml) of fluid per hour of exercise (24).

For days when the weather is simply too dangerous, it’s wise to have a backup plan that involves treadmill running workouts.

How to Breathe when Running in Cold Weather

Breathing in sub-freezing temperatures requires a specific strategy to protect your airways.

• Utilize the Nasal Passage

Whenever possible, breathe in through your nose and out through your mouth. The nasal cavity is lined with turbinates – structures that increase the surface area of the respiratory mucosa. As air passes over these structures, it is warmed and humidified before reaching the lungs. This natural filtration system significantly reduces airway irritation (25).

• Use a Physical Barrier

If the intensity of your run demands mouth breathing (which typically occurs above 65-70% of VO2 max), wear a buff or a face mask made of breathable material over your mouth. This creates a pocket of warm, moist air that preconditions the air you inhale. This simple intervention can prevent the drying effect that leads to “runner’s cough” (26).

• Control Ventilation Rates

Avoid sudden spikes in intensity that require rapid, heavy ventilation until you’re fully acclimated to the temperature. Gradual increases in heart rate allow your respiratory system to adjust to the cold air exchange more effectively.

Read more: Does Running Outside Burn More Calories Than Running on a Treadmill?

How to Prepare for a Winter Run Correctly

Preparation involves both logistical planning and physiological priming.

1. Check the Wind Chill

Always look at the “feels like” temperature. If the wind chill is below -15°F (-26°C), the risk of frostbite on exposed skin is less than 30 minutes. In these conditions, indoor training is the superior physiological choice.

2. Plan Your Route

Choose loops rather than a long out-and-back route. If you get cold, injured, or fatigued, you want to be close to home. Avoid areas that are prone to black ice, such as shaded patches of road or wooden bridges.

3. Visibility Gear

Winter days are short. If you run early in the morning or late in the evening, reflective gear and a headlamp are mandatory. You need to be seen from at least 500 feet away by approaching vehicles.

For beginners who are looking to build a habit, understanding the basics of cold-weather jogging is essential for long-term consistency.

What’s the Coldest Temperature You Can Run in?

While there’s no single universal cutoff, safety guidelines suggest limits based on risk factors.

• Above 0°F (-18°C): Generally safe with proper layering. Exposed skin can still be at risk if it’s windy.
• 0°F to -20°F (-18°C to -29°C): Use extreme caution. All skin must be covered. High-intensity intervals are not recommended due to respiratory stress.
• Below -20°F (-29°C): The risk of frostbite and hypothermia outweighs the training benefits for most recreational athletes. At these temperatures, mechanical equipment on shoes (such as cushioning) can also harden and function poorly.

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Recommended Winter Running Program

This program is designed for an intermediate runner who is looking to maintain their fitness during the winter months (12-week base-building phase). It emphasizes consistency over intensity.

Program Notes:

• RPE (Rate of Perceived Exertion): A scale of 1-10 where 1 is rest and 10 is maximal effort.
• Base Run: A comfortable pace where you can hold a conversation (Zone 2).
• Tempo Run: A comfortably hard pace (Zone 3/4), sustainable for 20-40 minutes.
• Strides: Short bursts of faster running (not sprinting) to maintain neuromuscular efficiency.
• Equipment: Trail shoes or road shoes with good traction are recommended. Thermal layers as described above.