Surprising health benefits of running in cold weather

Running outdoors during winter can be a refreshing and beneficial way to stay fit, but it also requires extra caution and preparation.

For those who love running outdoors, the season doesn’t matter. Whether it’s hot, windy, or cold, they’ll lace up their sneakers and hit the pavement. However, some people prefer the treadmill, particularly when the temperatures drop, Caliber.Az reports via foreign media.

If people are wondering whether indoor workouts are better for heart and lungs than running in the cold, the answer may surprise: winter running actually offers some health benefits. As long as people don’t have any heart conditions, outdoor exercise during the winter can be a great way to burn calories and improve your fitness. But it’s important to take certain precautions before heading outside for a run. 

Running in winter can be more advantageous than you might think. Here are some of the key benefits: “Winter running reduces strain on your heart, as your body does not need to work as hard to cool down,” explains Dr. Aijaz Ashai, a physiotherapist and fitness expert. This allows your cardiovascular system to function more efficiently, prioritizing oxygen delivery to the muscles. Exercising in the cold also helps increase your body’s tolerance to stressors, lowering the risk of cardiovascular diseases, according to a 2023 study published in Life Sciences.

Running in cold weather offers benefits for healthy individuals, but those with heart conditions should consult their doctor before heading out, as the cold may put additional strain on the heart. Research published in the Temperature journal in 2018 suggests that the combination of cold weather and exercise can contribute to higher morbidity and mortality rates for individuals with cardiovascular diseases. Running in colder temperatures can help reduce inflammation by constricting blood vessels, which in turn minimizes swelling in the body. “After your run, as your body warms up, you’ll notice an increase in blood flow. This helps with recovery following the workout,” explains Dr. Aijaz Ashai. Exercising in winter can help accelerate calorie burning as your body works harder to maintain its core temperature. 

A 2014 study from the US National Institutes of Health found that participants exposed to cooler temperatures for a month experienced a significant increase in brown fat. “Cold temperatures activate brown fat, which burns calories to generate heat, rather than storing them. This can aid in fat loss and assist with weight management,” says Dr. Ashai. Winter running boosts endurance and stamina by increasing energy expenditure as the body works to regulate its core temperature. “Over time, this helps your body use oxygen more efficiently, and strengthens your ability to sustain physical activity,” adds Dr. Ashai. Running in cold weather helps reduce heat stress, which is more commonly experienced during warmer months. Unlike hot temperatures, where the body has to work hard to cool itself, the cooler air helps maintain a stable core temperature, preventing dehydration, fatigue, and overheating, and ultimately improving performance. For most people, exercising in winter is safe. 

Even in very low temperatures, the air you breathe warms up to body temperature by the time it reaches your lungs, according to the American Lung Association. However, it is recommended to cover your nose and mouth with a scarf or muffler while running in cold weather. This helps warm and humidify the air before it reaches the airways, reducing any potential irritation.  People with respiratory conditions should consult their doctor before exercising in the cold. “Those with asthma or chronic bronchitis should exercise caution, as their symptoms may worsen during winter workouts,” says Dr. Ashai. Opt for moisture-wicking base layers close to your skin, followed by insulating layers to retain body heat, and finish with a wind-resistant outer shell.

By Naila Huseynova