Running in Cold Weather — Tips and Benefits for Winter

Coach Meg Takacs shares her strategies and advice for winter running.

As the temperature drops, so can our motivation, and some of us even question if it's safe to run in the cold. But before you hit the treadmill instead of heading outside, here's some good news—there are ways to make it more comfortable and even acclimate to running in winter weather. Running in the cold affects everyone differently, and how our bodies adapt is a matter of preparation, acclimation, and practice.

The benefits of running in cold weather

Running in colder temperatures challenges your body in unique ways that can lead to significant performance gains. Your cardiovascular system works harder to pump blood to your extremities, which strengthens your heart over time. This increased demand also leads to a higher metabolic rate, meaning your body burns more calories to maintain its core temperature.

Cold weather running builds cardiovascular efficiency. When you consistently train in the cold, your body adapts by improving circulation and oxygen delivery to working muscles. Over weeks and months, this adaptation translates to improved endurance and a stronger aerobic base.

Beyond the physical, consistently running through winter builds mental resilience. Overcoming the initial discomfort and sticking to your routine fosters discipline that translates to all areas of performance. It's an opportunity to prove that your goals aren't dependent on perfect conditions.

Tips for winter running

Start with an indoor, dynamic warm-up prior to your run. Warming up increases your muscle tissue temperature and reduces the effects of cold air on your lungs. This preparation makes the transition to outdoor running more comfortable.

Wear a mask or scarf to trap moisture and humidify the air more effectively than directly breathing in cold air. Try breathing through your nose periodically instead of only through your mouth, as your nose humidifies air more effectively. Start your winter training during the warmest parts of the day so you can acclimate your body and lungs before temperatures really drop.

Your heart rate may be higher on your runs after making these adjustments. You can monitor it with WHOOP and track how your body acclimates over time. It's like running in higher elevations—the more you do it, the easier it gets.

READ MORE: Why is My Heart Rate High on Easy Runs?

What to wear for cold weather running

Dressing correctly is key to both comfort and safety. Instead of one heavy layer, think in terms of a three-layer system that you can adjust as needed.

Base Layer: Choose a moisture-wicking material like merino wool or a synthetic blend to pull sweat away from your body. Avoid cotton, as it holds moisture and will make you colder once you start sweating.

Mid Layer: A fleece or light down vest works well to trap body heat without adding too much bulk. The goal is to maintain warmth while still allowing moisture to escape.

Outer Layer: Look for a jacket that is wind-resistant and water-repellent but still breathable. If it's not breathable, you'll overheat and sweat will accumulate, defeating the purpose of your base layer.

Don't forget your extremities. A hat or headband prevents heat loss from your head, while gloves or mittens protect your hands. Mittens are generally warmer than gloves because your fingers can share heat.

Wool or synthetic socks will keep your feet dry and warm—avoid cotton. If it's particularly cold, consider a neck gaiter or balaclava to protect your face and neck from wind and frostbite.

Safety tips for winter running

Before you head out, check the temperature and wind chill. Wind can make it feel significantly colder and increase the risk of frostbite. If the wind chill is approaching dangerous levels, reconsider your outdoor run or shorten your route.

Visibility is often lower in winter due to fewer daylight hours and inclement weather. Wear bright colors and reflective gear to ensure you are seen by drivers and cyclists. A headlamp or clip-on light can help you see the path ahead and make you more visible to others.

For traction on icy or snowy paths, consider shoes with more aggressive tread or use removable traction devices. Adjust your stride to be shorter and quicker to maintain balance and reduce the risk of slipping. Run on cleared paths when possible, and if you're running on roads, face traffic so you can see oncoming vehicles.

How cold weather affects your heart rate and Strain

When the temperature drops, our blood vessels narrow, which causes an increase in blood pressure and results in an elevated heart rate. As WHOOP shows us, a higher heart rate leads to higher Strain. This is why your perceived effort at your "normal" pace in the cold may feel more difficult than it does in warmer temperatures.

So how do we combat this? There's evidence that a particular type of fatty tissue, known as "brown fat," may help the body generate heat in response to persistently cold conditions. "Chronic cold exposure somehow activates brown fat, which we know undergoes dramatic seasonal changes," says Shingo Kajimura, a professor in the Department of Cell and Tissue Biology at the University of California, San Francisco.

The not-so-great news is that in order to develop more brown fat, you have to have repeated exposure to the cold. Where there is consistency, there is acclimation. You have to practice running in the cold, and not just once a week.

You can also acclimate your body to the cold by increasing your amino acids intake from sports drinks, or in raw form, from foods like eggs and fish. Another option is to take a few 10-15 minute cold showers each week. I know, not fun.

One last thing to note—when you run in the cold, your body uses your glycogen storages (stored energy in the form of carbs) more quickly than it does in warmer temperatures. Bringing gels or chews along with you on your run can help you replenish these storages before they run out. Stock up on carbs 24 hours before the run, and replenish your carbs before you're empty (every 30-40 minutes of your run).

Understanding the effects of cold on your lungs

Our lungs don't like running in the cold. When cold air is breathed in, our lungs humidify it, warming it up so it can circulate more easily throughout the rest of our body. This process is more demanding on our respiratory systems when the temperature is at 32 instead of 62 degrees.

The colder the air, the narrower our pathways become, yet our lungs are still required to continue to heat it up and circulate it. This process is what can cause that irritating, freezing feeling in your chest while running.

Fighting depression and improving mental resilience

Running in the cold requires you to get outside your comfort zone. And I hate to say it, but there's a lot of opportunity in getting comfortable with being uncomfortable. When your body prepares you for hard work, like running, it releases endorphins.

So while it may not feel great running in the cold, that post-endorphin high can be exactly what your body needs to keep you coming back for more. As you run, the body releases norepinephrine, a chemical that moderates your brain's response to stress. It increases your sense of well-being by pumping endorphins into your body's system.

If you're consistent about running in the cold, it can help you eventually think less about the temperature and more about how awesome you're going to feel afterward. With the conversation around mental health becoming more prevalent, I can't stress enough how important it is to take care of your body and mind. The cold weather doesn't help you do this, but running does.

Running with resilience can change the way you think about the sport. Endurance is all about your ability to "endure." No matter how fast or slow you run, the only trait all consistent runners have in common is their ability to hang out in the pain cave just a little bit longer than they previously thought.

A good night's sleep helps Meg better prepare for her cold-weather runs.

Why Sleep and Recovery are critical for winter running

If you're running in the cold, make sure it's after a good night's sleep. The correlation between rest and Recovery undoubtedly affects performance in every single way—even more so when preparing to run in colder temperatures. I would highly recommend using WHOOP to monitor your Sleep and Recovery so you know which days your body is primed for a high Strain.

The more prepared you are to handle a workout, the stronger your performance and recovery afterward will be. For instance, when your body is recovered, your reaction time while running is quicker (easier to avoid falling on ice patches and to navigate wind or other cold weather conditions), your risk of getting sick is lower, and you won't exhaust as easily. You can run longer but with less effort.

As far as post-run recovery, you're going to want to fuel up afterward (between 100-300g of carbs), which will aid your body in its ability to recover. I would also recommend foam rolling after you run so that you can avoid DOMS (delayed onset muscle soreness). Having a strong Recovery means you won't be as sore, which means you'll be more inclined to keep up the momentum to get outside in those colder temperatures again.

No one likes being cold, but running on sore muscles in the cold can make it much worse.

MORE FROM COACH MEG: How Often Should You Run? How to Prevent Common Running Injuries And check out runwithmeg.com.

Optimize your winter training with WHOOP

Winter running adds a new layer of physiological stress, but with the right data, you can turn that stress into adaptation. By monitoring your daily Recovery, you can decide if your body is ready for a high-Strain run in the cold or if it needs a lighter day or rest day. Notice how your heart rate responds to different temperatures and use that insight to manage your effort and build a stronger cardiovascular base over the winter months.

Your Heart Rate Variability (HRV) can also provide valuable context. Cold exposure is a stressor, and if your HRV is lower than usual, it may indicate that your body is already managing significant stress—whether from training, sleep debt, or environmental factors. Using this information, you can adjust your training intensity to avoid overreaching and ensure you're building fitness rather than accumulating fatigue.

Ultimately, consistency is what drives progress. Understanding your body's data gives you the confidence to train intelligently, recover effectively, and unlock your potential, no matter the season.

Frequently asked questions about running in cold weather

Can running in the cold be good for you?

Yes, running in the cold can be beneficial. It challenges your cardiovascular system, which can improve your endurance and heart health over time. It also requires your body to work harder to stay warm, potentially increasing calorie burn and building mental resilience.

What temperature is too cold to run outside?

There is no universal temperature, as factors like wind chill, humidity, and individual acclimation play a large role. However, most experts advise caution when the wind chill drops below -18°F (-27°C), as the risk of frostbite and hypothermia increases significantly. Always listen to your body and prioritize safety over a scheduled run.

Is it bad for your lungs to run in the cold?

Breathing in cold, dry air can be irritating to your respiratory system and may cause a temporary burning sensation as your lungs work to warm and humidify it. For most people, this is not harmful. However, for individuals with conditions like asthma, it can trigger symptoms. Wearing a scarf or mask over your mouth can help warm the air before you inhale it.