When the temperature drops, the idea of heading out for a run can feel like a battle in itself. Layering up, braving the chill and dodging the early sunset is enough to tempt you into skipping it altogether. But before you retreat indoors for the foreseeable and log out of Strava, it might be worth reconsidering.
I spoke to two certified running coaches, and it turns out running in colder weather doesn’t just build resilience, it can actually give you a performance boost. From running faster with less fatigue to staying safe on icy roads, endurance coach Brian Passenti and run coach Will Baldwin reveal why the cold might be your secret weapon this season.
And before you lace up, it’s worth saying that a good pair of sneakers can make winter running far safer and more enjoyable. We’ve rounded up the best running shoes to help you choose.
Brian Passenti is a UESCA-certified ultra running coach and USATF Cross Country Specialist who coaches athletes of all abilities, including his local high school cross country team.
With more than a decade of experience, Will Baldwin is a USATF Level 1 and VDOT-certified running coach dedicated to helping athletes improve.
Cooler weather helps you run faster
Will Baldwin, a certified running coach with VDOT and USATF Level 1 certification, says that cooler conditions remove one of the biggest obstacles runners face: overheating.
“Overheating is one of the biggest things that slows us down. Our body and our muscles are not very heat-efficient. They heat up and overheat really quickly. Think of it like a really old car that runs hot.” If you do happen to be in a warmer climate right now, here are eight expert-led tips for running in the heat that you need to know.
Baldwin explains that when the temperature outside is cooler, runners can go farther and faster without constantly battling heat. “It drastically changes how long we can run, how fast we can go, and even how much hydration we need.” Baldwin points to 40°F as the sweet spot. It is cool enough to stop you from overheating, but not so cold that your muscles tighten up.
Fatigue feels different in the cold
If you've ever dragged yourself through a hot and sticky summer run, you will know how draining it can feel. Not only does it feel harder to breathe, but my legs always seem heavier in the heat. Cough, cough, this year’s London Marathon, I’m looking at you.
Baldwin says cold-weather running is a different experience. “Muscles are always going to fatigue as we run. But in the heat, that fatigue piles up fast because you are layering on overheating.
"It makes that uncomfortable feeling come on quickly and feel way more severe. In cooler weather, it is almost like the outside temperature balances out the rising core temperature.” The result is that fatigue feels more manageable, and you can often push further than expected.
Cold running can improve endurance and intensity
Brian Passenti, a UESCA-certified ultra running coach, explains that the benefits extend beyond comfort. In cold conditions, your body doesn't need to divert blood supply to cool the skin.
“In a colder workout, the body has more available blood to help aid in other functions, such as oxygen delivery and a lower heart rate at similar paces. This allows you to run with more intensity or go farther with less risk of overheating.”
If you are curious to see these changes for yourself, it could be worth investing in one of the best running watches to monitor your heart rate during runs.
Warm up properly before you head out
Cold muscles are more prone to injury, making warming up even more crucial in winter. Passenti suggests extending your pre-run routine until you feel warm enough to break a light sweat.
“A standard 10 to 15 minute routine works for most months of the year, but in colder climates, a warm-up routine could take a bit longer. That can mean extending the warm-up exercise, adding in a few more, or even warming up indoors before moving the main workout outside.”
Not sure where to start? Here are 5 running coach-approved exercises to try in your next pre-run warm-up.
Layer wisely to stay comfortable
Getting your clothing right can make or break a winter run. Passenti recommends starting with moisture-wicking, breathable fabrics and layering from there. “The key to winter running is to wear layers and keep the core warm. I suggest a lightweight long-sleeve shirt with a smart wool layer over that. Add in a waterproof shell, warm gloves, a hat, some running tights or running specific pants and you should be set."
The advantage of layering is flexibility. If you start to heat up, you can remove a layer or two. Carrying it can be a hassle, and tying it around your waist often gets annoying. I get around this by using one of the best hydration vests, which usually have storage at the back for lightweight layers.
Safety should be your number one priority
Winter brings extra risks that runners need to watch out for. Baldwin warns that ice is one of the biggest hazards, especially for hamstring injuries, when the body is forced to stabilize mid-stride. He also highlights the risk of reduced visibility in darker months, making reflective gear and well-thought-out routes even more important.
Passenti advises checking the weather before heading out and considering the time of day. A midday run may mean more light and warmer conditions with less need for heavy layering.
Start early on in the season
If you are still on the fence about heading outside for a run in the colder weather, Passenti’s advice is to start now. “Training the body to adapt to cold weather now, or in the fall, will help build up the tolerance for cold temps come the depths of winter. Stay safe out there by making good choices for footwear in inclement winter conditions. And have fun with it. We get to do this.”
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