News
Running in the Extreme Cold? Take These Precautions.
Date posted: 2/21/2025
Last updated: 2/21/2025
Some year-round runners dread plunging temperatures like this week, but according to recent research, the benefits of running in the cold weather outweigh warm weather running — and could help you burn bad fat, lose more weight, and feel better overall. But doctors warn that precautions should be taken.
“Cold weather doesn’t have to force runners indoors and I encourage my patients to continue safely running outdoors,” explains Dr. Joshua Blomgren, Midwest Orthopaedics at Rush (MOR), and Aid Station Medical.
What are the benefits of chilly weather running?
- Produces less heat stress. Recent research explains why running in the heat is more difficult. Higher body temps are associated with increased exertion, cardiovascular, and metabolic strain.
- Boosts metabolism. Our bodies are programmed to preserve fat, slowing down our metabolisms in response to decreased exercise. Running in the cold 'tricks' the body, altering metabolism slowdown, and helping to maintain a healthy weight.
- Elevates your mood. Seasonal Affective Disorder occurs when days are shorter and there’s less sunlight. It’s estimated that 6% of Americans are affected by SAD, and 14% may suffer from a milder form of winter blues. Exercise releases feel-good chemicals like serotonin and endorphins.
- Helps burn more calories. Running burns significant calories and helps us maintain and lose weight in winter. It can help us live longer too. Runners have a 25 - 40% reduced risk of premature mortality and live an estimated three years longer than non-runners, according to Progress in Cardiovascular Diseases.
- Can turn bad fat into good fat. There are different types of body fat: white, brown, and shades in between. White fat is "unwanted" body fat. Brown fat is metabolic tissue that burns calories. Scientific literature suggests that exercising and exposing your body in cold temps can convert white fat to brown fat.
What precautions should be taken?
Dr. Blomgren cautions winter runners to take certain safety measures to fully enjoy winter running. He recommends:
- Stay indoors below 0° F when your risk of frostbite and hypothermia is increased and exposed skin can freeze in 30 minutes with any wind chill
- Watch ice patches
- Drink water before and after a run
- Dress in layers to cover all exposed skin
- Wear gloves, hats, and neck gators
- Weather an outer layer made of material that blocks the wind
- Use technical, outdoor running fabrics to stay dry
- Be extra aware of mouth-breathing while running in cold, dry air
- Wear a mask or suck on a cough drop to help you practice breathing through your nose
If you're looking to enhance your running form and efficiency while reducing the chance of injury, check out our Running Assessment.
