Do you avoid exercising outside in winter? Running in cold weather is good for your health. Follow these tips to make winter running beneficial and fun.
Seasons don’t matter for those who love running outdoors. Whether it’s hot outside or windy and cold, they’ll put on their sneakers and go for a run. But some prefer the treadmill, especially in cold weather. You may be wondering if working out indoors is better for your heart and lungs than running in cold weather. It turns out that running in winter has some health benefits. If you’re thinking about burning calories and don’t have any heart problems, you should exercise outside this winter. But before you go running, take certain precautions.
What are the benefits of running in cold weather?
Running in winter isn’t a bad idea, it can even be beneficial for your overall health. Here are some of the benefits you should know about:
1. Improves cardiovascular efficiency
“Running in winter reduces strain on your heart because your body doesn’t have to work as hard to cool down,” says Dr. Aijaz Ashai, a physiotherapist and fitness expert. This allows your cardiovascular system to work more efficiently, focusing on delivering oxygen to the muscles. Exercising in cold weather increases the body’s tolerance to stressors and reduces the risk of cardiovascular disease, according to a study published in the Life Sciences reviewed in 2023.
It is beneficial for healthy people, but those with heart problems should consult a doctor before running in cold weather, as it may strain their hearts. The effects of cold and exercise may contribute to high morbidity and mortality rates in people with cardiovascular disease, according to a study published in the Temperature reviewed in 2018.
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2. May Reduce Inflammation and Swelling
Running in cold weather can help reduce inflammation by constricting blood vessels and minimizing swelling in the body. “After your run, your body warms up and then you will notice an increase in your blood flow. This makes recovery after training easier,” shares the expert.
3. Helps burn fat
Running in winter increases calorie burning as your body works to maintain its core temperature. In a 2014 study, published by the United States National Institutes of HealthParticipants who were exposed to cooler temperatures for a month saw a significant increase in their brown fat. “Cold temperatures help activate brown fat, which burns calories rather than storing them to generate heat. This will help with fat loss and support weight management,” says Dr. Ashai.
4. Improves stamina and stamina
Winter running builds stamina and endurance 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 maintain any physical activity,” explains the expert.
5. Reduces exposure to heat stress
Running in winter reduces heat stress, a common problem during warmer months. Unlike hot weather, where the body works hard to cool itself, cold air helps maintain a stable core temperature, preventing dehydration, fatigue and overheating and improving performance.
Is running in cold weather good for your lungs?
Exercising in winter is safe for most people. Even when the temperature is extremely low in winter, the air you breathe reaches body temperature by the time it reaches the lungs, according to the American Lung Association. However, you should cover your nose and mouth with a scarf or gaiter to warm and humidify the air when breathing while running in cold weather. This will reduce the potentially irritating effect on the respiratory tract.
Additionally, people with respiratory problems should consult their doctor before exercising in cold weather. “People with asthma or chronic bronchitis should be careful because their symptoms may worsen during winter training,” says Dr. Ashai.
Running in cold weather: precautions to take
1. Dress in layers
Opt for moisture-wicking layers that will be close to your skin. Next, insulating layers to retain your body heat, then a wind-resistant outer shell. Don’t overdress, as the body heats up during exercise and overheating can lead to sweating and possibly cooling, which can accelerate the chances of hypothermia, a condition that occurs when core body temperature drops below 35 degrees Celsius.
2. Cover your hands and feet
“In cold weather, the blood supply circulates to the organs of the body, so there is relatively less supply to the extremities,” explains the expert. Wear gloves, wool socks to keep warm, and running shoes with good traction to prevent slipping when exercising outdoors.
3. A good warm-up
Injuries tend to occur when muscles are cold. To avoid injury, warm up not only by dressing in comfortable clothes, but also by stretching before running. “It’s best to do warm-up exercises and lighter movements indoors or in a covered area before training outdoors,” says the expert.
4. Stay hydrated
People tend to be less thirsty in cold weather; however, water loss through sweat and respiration can still be significant. If you’re a runner, hydrate before, during and after exercise to avoid dehydration. You can drink water or healthy drinks to stay well hydrated.
5. Beware of frostbite and hypothermia
After being exposed to cold air, frostbite can occur very quickly. Your nose, cheeks and ears will be most affected. Be aware of numbness, tingling and other warning signs of frostbite and go indoors if the temperature drops near freezing.
6. Wear reflective gear
Winter days are short, so visibility is poor, especially at dawn and dusk. “Wearing reflective equipment, clothing or accessories will make you visible to other people who are running, cycling or driving,” says the expert. This way you don’t have to worry about accidents or injuries.
7. Stop if your body hurts
After warm-up exercises, start slowly when running in cold weather. After you have run a certain distance, if your head or chest starts to hurt, or you feel out of breath, do not continue running. Go home and rest, but if you still feel like something is wrong, see a doctor.
Running in cold weather has its benefits, but it requires proper preparation and awareness. However, older adults or people with health problems like respiratory and heart problems should avoid running in winter.
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