Why run in the winter?

Amy Kugler understands firsthand how running can help combat seasonal affective disorder (SAD). Back in 2013, when the 30-year-old content strategist had just moved to Seattle, she found herself unconsciously upping her mileage as a way to cope with the lack of sunshine. “The rainy season kicked in around September and it was gray all the time,” she says. “My husband would encourage me to get out the door because he saw that when I returned from my runs, I was much happier.”

Robert J. Stock, a California-based psychotherapist, says that about 5 percent of Americans suffer from SAD, and as many as 10 percent more have a subclinical variant they may not recognize. “There are theories that the lack of light in winter triggers hormonal changes, with the leading belief being that the brain may create less serotonin, one of the important chemicals to create a sense of well-being,” he explains. Running, then, can be a great antidote. “Running outside, preferably in daylight, creates endorphins that give a runner a happy feeling and greater energy rush,” Stock says.

Even with a schedule and climate that often prevents her from training in the sunlight, Kugler feels better after training outdoors through winter. And that's no coincidence. A 2016 Harvard and Syracuse University study showed that the elevated levels of carbon dioxide often present in indoor environments can have negative effects on cognitive function. Translation: breathing fresh, oxygen-rich air—not just exposure to sunlight—can positively affect more than just your mood. “Would I love a sunny day?” she asks. “Yes. But more importantly, I am out there, and the endorphins make all the difference.”

Truly, it does. Instead of slowing the pace to build endurance in the heat, winter weather makes everything better: you’ll sweat less and remain better hydrated. You’ll feel more energized. Your heart will run slower and you might find yourself adding on a mile or two some days, rather than quitting early. “Breathing in the cold air wakes you up and makes you feel alive,” says Baltimore-based running coach Alison Staples. “I wouldn’t miss it.”

If you haven’t noticed, there aren’t many people out running on the roads in the middle of winter. If you have the chutzpah to get out there, your tenacity deserves a few pats on the back. When he first arrived at the University of Wisconsin to join the track team, Under Armour runner Morgan McDonald was a bit unsure about running in the cold. Originally from Sydney, Australia, he’d never encountered real winter conditions (the average low temperature in January in Madison, Wisconsin, is a bone-chilling 11 degrees Fahrenheit). “It can be a bit daunting,” McDonald says. “But once you get used to it, you’ll be glad you tried.”

Professional runner and coach Breanna Sieracki, who lives in Minnesota and runs in just about any temperature, agrees. “You have to be tough to get out there,” she says. “It will make you more resilient and ready to handle anything.”

Since we know running is mental, let’s re-frame 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.

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!

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.

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.

As much as we probably don’t like running in cold weather, it’s actually the ideal condition for a run! This is also why the majority of marathons are held during October and November.

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.

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.

Unfortunately, many of us suffer from Seasonal Affective Disorder (SAD) as the temperature drops and the days get colder. This refers to the feelings of depression many people experience as the weather changes.

But, fortunately, you can brush off those winter blues with some running! Running helps release hormones such as endorphins that can help you fight these feelings.

And science backs this! A study published in the journal Environmental Science and Technology that people who exercise outdoors consistently reported increased energy levels, decreased levels of depression, and were more like to exercise regularly.

Minus any tricky footing, most distance race speed records are set in the colder weather.

Exercise physiologist and author of The Marathon Method, Tom Holland, explains this: “The colder the weather, the less heat stress on the body, which makes it significantly easier to run.”

This is in contrast to running in the heat and humidity which can be extremely taxing on the body.

When the weather is hot outside, our body’s blood flow increases to the extremities to help us sweat and cool our bodies naturally. But the opposite is true when the weather is cold; this gives us more central blood volume.

This allows you to run at a lower heart rate for the same pace during cold weather, and this can be up to 15 beats per minute fewer. You’ll end up feeling less fatigued after your run and may be able to play around with speed workouts more.

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!

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:

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!

Our bodies tend to store more fat in the winter which can slow down our metabolism, especially when accompanied by a decrease in exercise levels.

This was proven in a study conducted in Massachusetts in 2006 that followed participants for a one-year period. People not only ate more, but they exercised less as the temperatures plummeted. For this reason, our weight tends to peak in winter months. Similar studies have been conducted in Brazil and the Netherlands demonstrating the same results.

Combine that with all the delicious food we tend to eat during the holidays, and it explains the yearly articles about American’s gaining weight.

Running in cold weather can help the body combat these seasonal issues. It’ll prevent your body from metabolic slowdown and help you maintain a healthy weight all year round.

If that’s still not enough to convince you, I’ve got another great calorie burn associated benefit for you:

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.

But that’s not all, we also have something called white fat in our body which is the ‘unwanted’ body fat we’re all looking to burn off. There’s increasing scientific evidence to suggest that exposing our bodies to cold temperatures actually turns white fat into brown fat!

This means that cold weather running can not only help burn your calories, but also help change your body composition!

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!

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!

Now that we’ve covered all the benefits of cold weather running, I thought I’d leave you with some top tips to keep in mind to stay safe when running in the cold outside:

Making sure you have the right gear is the most important aspect of cold-weather running. Lucky for you, I’ve written a very detailed guide on the best cold weather gear that includes everything you need to know to stay safe.

Some of the most important things you’ll learn in this article include how to use layers to effectively stay warm, which long-sleeve shirts and base layers are the best, why wool is a great choice to wick moisture away from your body, and why gloves and socks definitely shouldn’t be neglected.

Please AVOID cotton.

And definitely remember to take wind-chill in to account. That wind jacket might be a light piece that makes a big difference.

Another great tip is to wear a mask or scarf over your nose and mouth while running to help lessen the impact of cold air on the lungs. I know we’re all tired of hearing about wearing a mask, but this isn’t related to the pandemic!

Wearing a mask or scarf on your face will help trap moisture and humidify the air which will make it easier to breathe while running in the cold.

Many of us forget that we need to protect our skin from the sun’s harmful UV rays even during the winter. If you’ve been on the hunt for the best sunscreen for runners, you can read a whole guide I’ve written as a running coach.

Winter wind can also cause havoc on our skin in general, so protect it using Vaseline or Aquaphor. And don’t forget to apply some on your lips while you’re at it!

Cold weather and precipitation can lead to icy sidewalks and paths. Consider getting some shoe spikes (ice cleats) or YakTrax for your favorite running shoes, which is a great and cheap way to gain some traction when running in the snow.

Just be ware of the forecast when winter running. It gives you a chance to be prepared for how your normal route might have changed. The right gear can absolutely make most days runnable.

Extra bonus points if you have some flexibility to run in daylight when it is snowy or icy. You’ll lessen your changes of slipping and falling.

Checkout the best winter running shoes >>

After you’re done with your run, plan to take a hot shower and get a change of clothes to stay warm. While you’re at it, a warm beverage can also help a ton.

This is important because sweat can cause you to start freezing when you stop running. So, taking care of that is of utmost importance! Leave the static stretching and foam rolling for after you’re all warm.

Other ways to connect with Amanda Instagram Daily Fun: RunToTheFinish

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There’s no shame in hitting the treadmill when conditions get tough—not only is the moving belt free of slippery ice, but indoor running is also a great way to train for a fast 5K, hone your pacing, or give your joints a break from pounding cold, hard pavement.

However, provided you feel safe, there’s an upside to logging miles al fresco in the colder months, says Kimberley Dawson, Ph.D., a mental performance consultant and professor at Wilfrid Laurier University in chilly Waterloo, Ontario, Canada. Many of the Olympians and other runners she works with describe winter running as a simultaneously soothing and invigorating experience—“like a cleanse,” she says.

There are a few caveats to consider before heading out in the cold. Exercise physiologist Daniel Craighead, Ph.D., an assistant research professor at University of Colorado Boulder, is careful to point out you should always protect yourself from the elements. “Layer up to keep your core temperature in a normal range and avoid hypothermia,” and also to ward off frostbite, he says.

There are other risks: Inhaling cold air can trigger bronchospasms, asthma-like bouts of coughing and wheezing that hamper breathing. And elevated blood pressure in the cold could lead to heart attacks, especially in older people or those with underlying heart conditions. That’s one reason shoveling snow sends so many people to the emergency room. The risk is lower with running, especially for those who do it regularly, but still worth acknowledging, he says.

Regardless of your baseline health, there are some days when conditions might warrant staying inside. There’s no single cutoff temperature that’s dangerous, because wind, precipitation, and sunlight play a role. Instead, Craighead recommends checking your local weather forecast and heeding windchill advisories and frostbite warnings. Additionally, consider how much ice is on your route; slipping and injuring yourself could keep you inside for much longer than you intend.

But on days that don’t pose those dangers, consider gearing up and getting out there to reap the benefits of winter running. Besides psychological sensations like peace and clarity, braving the elements comes with some physical perks, too. Here’s more on why cold-weather training just might be worth it.

On the first frigid day of each season, your sympathetic nervous system swoops into action, revving up your fight-or-flight system to save you from freezing. Your blood shuttles inward from your skin and extremities to preserve your core temperature and your vital organs, says Craighead. And if you weren’t generating heat by running, you might start shivering.

But as you repeatedly encounter cold weather with no life-threatening consequences, your body learns to tone down its stress response, a somewhat mysterious process called cold habituation. As winter wears on, fewer stress hormones, such as catecholamines, flow through your bloodstream. And more of that blood stays close to your skin, making you feel warmer.

Unlike heat acclimatization, cold habituation has no proven performance benefits; nor does it seem to add to the health perks you’re already getting from exercise, Craighead says. However, regular runs can speed the adjustment process, making any other outdoor task—from walking the dog to waiting for the bus—more bearable.

Millions of Americans—especially those who live in northern climates—notice that their mood dips in colder months. Health experts believe one key reason for this condition, called seasonal affective disorder, is that less exposure to natural light throws off our circadian rhythms.

Training outdoors during daylight can help reset those rhythms, says Paul Winsper, Under Armour’s VP of Human Performance, Science and Research. Sunlight exposure also increases production of vitamin D, a key component of mood-regulating neurotransmitters like serotonin (and, Winsper points out, critical to a healthy immune system).

Add to this the mood-boosting effects of both physical activity and exposure to green space, and cold-weather running can serve as a salve, Dawson says—an antidote for “nature deficit disorder,” a term coined by author Richard Louv to refer to disconnection from the world around us. In addition, exercising outdoors may also decrease fear and uneasiness; in one large 21-year study, Swedish cross-country skiers were about half as likely to develop anxiety as non-skiers.

All of this is particularly critical right now, with an ongoing pandemic that has worn away at our collective mental health. “When you look at what COVID has taken away from us, it’s really taken away our sense of control,” Dawson says. “We get that back when we are outside, when we are one with nature, and we are grounded.”

Of course, for many people, outdoor running alone isn’t enough to treat seasonal depression, anxiety, or other mood disorders. It’s still a good idea to talk with your doctor or a mental health professional if sadness, hopeless, or anxious thoughts interfere with your daily activities. And if you’re in crisis, you can call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255) or text “HELLO” to 741741.

Shivering definitely increases your body’s energy expenditure, but if you’re running, your core temperature probably won’t drop enough for you to start shaking. However, research suggests less significant drops in body heat can trigger a phenomenon called nonshivering thermogenesis, an increase in metabolism mainly accomplished through the activation of special tissue called brown fat. (There’s even some evidence this effect increases as you become habituated to the cold.)

“As the weather is colder, people tend to be less active,” Craighead says. Add pandemic-related restrictions and routine changes, and many people have been moving even less over the last two years. The one-two punch of exercising and colder air can keep your body’s fueling systems humming along.

Say you’re training for a spring race—for instance, the Boston Marathon, which in 2022 returns to its traditional third Monday in April. The weather for these events can be unpredictable, as anyone who ran Boston in 2018 can tell you. Persevering through less-than-ideal conditions in training can prepare you to cope with any forecast come race day, Dawson says.

“You get this really nice sense of, I am mentally tough, I can do this,” she says. “If I can navigate this, then I can navigate that spring marathon in terms of whatever it throws at me.”

The chemical reactions that produce muscle contractions function best at warm temperatures, meaning you can’t always perform as well in frigid conditions, Craighead says. That, combined with the extra challenge of ice or slush, means you can stress less about putting up a good pace on Strava.

“When it’s a sunny day and conditions are ideal, you think, ‘I need to really take advantage of that,’” Dawson says. “I love a winter day because it demands nothing. It simply says that success is getting out the door.”

Of course, some people have an easier time backing off than others: “I always liked running in the snow, because I didn’t have to worry about what pace I was running,” says Craighead, who competed at Ithaca College in New York. “But then I’ve had teammates who freak out when they see a really slow time on their GPS watch and go too hard.”

If you’re still hung up on numbers, consider leaving your watch behind or running by time alone, Dawson suggests. Many runners she works with strike a balance by doing tempo runs or interval workouts on the treadmill, then doing long runs and easy runs outdoors. She also suggests being creative with your route: “For me, I run around the cemetery because it’s the first road to get plowed,” she says—plus, it’s peaceful and quiet.

Or, take on an entirely different challenge. When the drifts pile up, Craighead turns to snowshoe running, wearing lightweight shoes specifically designed for the sport. Not only does it offer another chance to compete, research suggests the fitness gains transfer directly to running. “Some of my best track seasons, back when I used to do track every spring, came after winters have more snowshoe running,” Craighead says.