Here in Tennessee, the weather never gets truly cold. It’s been a balmy fall, and only recently have we seen nighttime temperatures below freezing. As much as I’m more used to heat and humidity in my neck of the woods, I would happily welcome some colder weather, but probably not for the reasons you’d expect!
As an endurance runner, I can leverage cold weather to improve performance, adapt my training, and gain unique benefits that complement my fitness goals. If you’re feeling a chill in the air, count your blessings. You can get an edge on the competition! Here’s how cold weather can be advantageous:
7 Cold Weather Benefits for Endurance Runners
#1 – Enhanced Fat Adaptation
Cold temperatures encourage the body to rely more on fat energy stores. Your body works to keep your core temperature up. This process burns calories by activating brown fat, which breaks down fat molecules and uses blood sugar to keep your body warm. Training in the cold can improve fat metabolism, crucial for endurance events like marathons or ultramarathons.
#2 – Increased Caloric Burn
The body expends more energy to maintain its core temperature in cold weather, leading to a higher caloric burn during outdoor workouts. This aids weight management and improves overall endurance as your body becomes more efficient. There’s some debate about whether or not cold or hot conditions are better for caloric and fat burning. Both are effective in their own ways because extreme conditions push the body to regulate itself and expend more energy.
#3 – Mental Toughness Development
Running in challenging conditions builds resilience and mental fortitude, invaluable qualities during long-distance races where discomfort is inevitable. I love a “perfect” weather run as much as the next guy, but pushing myself through more challenging conditions (safely, of course) ultimately makes me a better, more disciplined runner.
#4 – Lower Risk of Heat-Related Fatigue
Cold weather reduces the likelihood of overheating, allowing runners to push harder during training. This can result in longer, more intense sessions without the same thermal stress experienced in warmer conditions. Just be sure you take the proper steps to guard your body against the cold. You may not be at high risk for heat-related illnesses, but the cold can be dangerous, too!
#5 – Improved Cardiovascular Efficiency
Colder temperatures cause blood vessels to constrict to conserve heat. As a result, the heart works slightly harder to pump blood, increasing heart rate and blood pressure. Over time, this can improve cardiovascular efficiency and endurance. Be mindful, of course, if you have a heart condition. Cold weather exercise can be taxing with the added cardiovascular stress. Make sure you warm up to help your heart prepare!
#6 – Recovery Benefits
Cold exposure (either through running in freezing conditions or via activities like ice baths) can reduce inflammation. Now, some will say that cold improves recovery. Take this with a grain of salt – there’s no evidence that things like cryotherapy or ice baths help you recover faster. After all, inflammation is an essential part of the healing process.
Instead of relying solely on the cold, combine it with heat for the greatest recovery benefits.
#7 – Opportunity to Focus on Pace and Form
I don’t know about you, but I sometimes find it difficult to focus in the heat – especially in the South, where humidity is a significant factor. I like the cold because it allows me to be more focused. Without heat stress, we can focus more on maintaining consistent paces and refining our form.
While we can certainly benefit from winter running, I must stress the importance of safety! The cold can be dangerous, especially if you live in areas that commonly see temperatures below freezing.
Tips for Cold Weather Running
Dress Strategically – Wear layers to trap heat but let sweat wick away. Avoid overdressing. Layers can be helpful if you find yourself too hot or cold. Covering your head is critical, as most body heat escapes from the top.
Warm Up Thoroughly –Cold muscles are prone to injury, so take extra time to warm up before heading out. It’ll also help prep your cardiovascular system to work efficiently.
Hydration Is Still Key – Dehydration is less evident in the cold but is always a risk. Don’t think you need less water in cold weather. Maintain fluid intake and mind dehydration cues.
Protect Extremities – Use gloves, hats, and thermal socks to prevent heat loss. Frostbite hits extremities first!
Adjust for Wind Chill – Dress appropriately and consider routes sheltered from the wind.
Safety First – Be mindful of icy surfaces and reduced visibility. An unexpected slip is dangerous!
Embracing cold weather as part of your training can provide a unique edge. Not only will your body work in ways it might not be accustomed to – increasing endurance and efficiency – but it will prepare you for racing in varied, adverse conditions!
Do you prefer running in the heat or cold? Share which you pick and why in the comments.