Outside it is four degrees, the sky is grey and the sofa is warm. Most people choose the sofa. But whoever learns to deal with cold weather quickly discovers that running in winter has its own qualities: fresh air, empty paths and a satisfaction afterwards that summer rarely matches.
It does require a different approach. Your body reacts differently to cold than to heat, and whoever ignores that trains suboptimally or risks complaints that were entirely avoidable.
What does cold do to your body while walking?
At low temperatures, your body works harder to maintain your core temperature. This costs energy, but it also has an advantage: your heart has to send less blood to the skin for cooling, making more available for the working muscles. Paradoxically, many runners perform better in moderate cold (five and twelve degrees) than in heat.
But below a certain threshold, that advantage reverses. Muscles and tendons become stiffer at low temperatures. The blood flow to the extremities decreases. Your breathing becomes drier and cooler, which can irritate the airways. And your risk of slipping increases as soon as the surface becomes slippery.
The most direct effects of cold on your training:
Muscles warm up more slowly. Cold muscles are less elastic and perform less efficiently. The first ten à Fifteen minutes of a winter run always feels harder than the rest, even if you're in top shape. This is normal and not a cause for concern.
Respiratory tract irritation. Cold, dry air dries out the mucous membrane in the airways. This can lead to coughing, a raw feeling in the throat or, in sensitive runners, exercise-induced bronchospasm. Breathing through a scarf or buff noticeably dampens this effect.
Fluid balance is underestimated. In the cold you feel less thirsty than in heat, but you still lose moisture through sweating and through the exhaled air as visible water vapor. Dehydration in winter is real but systematically underestimated.
How much does cold affect your performance?
At temperatures between zero and ten degrees, there is little loss of performance for most runners, provided they are properly dressed. Some runners even perform better than in warm conditions because your heart rate remains lower with the same effort.
Below zero degrees, the risk on slippery surfaces increases, and the extra protective clothing requires an adjustment in your walking position. Intensive training such as intervals are less effective in extreme cold: the respiratory burden is greater and the risk of injuries due to stiff muscles during maximum effort increases.
At minus ten degrees or colder, combined with strong winds, walking outside becomes a riskier activity. The treadmill or alternative training is then a wise choice.
How do you dress in cold weather?
Clothing is the most practical issue when running in winter, and also the point that most runners don't think about enough. The basic rule: dress as if it is ten degrees warmer than it actually is. Your body heats up while walking, and if you start out too warm, you sweat excessively and then cool down faster.
The layer principle
First layer (base layer): directly on the skin, always synthetic or merino wool. Never cotton. Cotton absorbs moisture, stays wet and then cools you down. A good base layer wicks moisture away from the skin and keeps you dry.
Second layer (insulation layer): a thin fleece or thermal running shirt at temperatures below five degrees. In milder cold (five and ten degrees), a thicker technical shirt is sufficient as the only top layer.
Third layer (outer layer): a wind- and water-repellent running jacket in cold weather combined with wind or rain. Not necessary in dry, windless, freezing weather.
Head, hands and ears: don't underestimate them
Your head, hands and ears lose a lot of heat. A thin running beanie and light gloves are not a luxury but a necessity at temperatures below five degrees. You can always take them off and put them in your pocket when you're warmed up.
Ears are sensitive in strong winds. A headband that covers the ears is sometimes more comfortable than a full beanie.
Feet: Thermal running socks and shoes with some wind protection help in freezing weather. Waterproof running shoes are useful in wet cold weather, but less so in dry, frosty weather (they also insulate less well than regular shoes with extra socks).
What do you wear at what temperature?
| Temperature | Clothes |
|---|---|
| 10 à 15°C | Shorter trousers, technical shirt with long sleeves or thin jacket |
| 5 à 10°C | Long trousers, thermal shirt, possibly thin windbreaker |
| 0 à 5°C | Long pants, thermal shirt, fleece or mid-layer jacket, gloves, headband |
| Below 0°C | All above layers, balaclava or buff, thicker gloves, thermal socks |
Warming up in cold weather: even more important than usual
In cold conditions, muscles are stiffer and have less blood flow than in warm conditions. A thorough warm-up is not an option in winter but a requirement, especially during intensive training.
Always start with five à ten minutes of leisurely walking or walking very slowly. Then add dynamic exercises: knee raises, heel-buttocks, leg swings, walking lunges. Only then do you gradually build up the pace.
For interval training or tempo running in the cold, extend the warm-up to fifteen à twenty minutes. Cold muscles that are immediately loaded at maximum intensity are a risk factor for muscle tears and tendonitis.
→ Read more about warming up before running.
Tips for walking in the cold
Walk against the wind at the start
Plan your route so that you walk against the wind on the way there and with the wind on the way back. On the way there you sweat less, on the way back, when you are sweating, the wind protects you from extra cooling. If you do it the other way around, you walk back sweaty against the wind and cool down dangerously quickly.
Beware of slippery surfaces
Ice, frozen leaves and wet pavers are treacherous. Slow your pace and shorten your stride on slippery surfaces. Running shoes with more grip (trail shoes) are recommended in winter on unpaved paths. Yaktrax or similar ice grips can make all the difference on frozen pavement.
Protect your airways
When it's cold, preferably breathe through your nose, which warms and moistens the air before it reaches your lungs. This is not always feasible at higher intensities. A buff or scarf for your mouth and nose partly filters cold air and reduces airway irritation.
Drink also when it's cold
Because you feel less thirsty, many runners forget to drink during winter training. Before departure, drink 200 à 300 ml of water. For sessions longer than an hour, drinking on the go is also useful.
Change clothes immediately after training
Wet or damp clothing after a winter run cools you down quickly. Change clothes immediately after returning home and warm yourself up. A cold shower after a winter run is not a good idea: choose lukewarm and increase gradually.
Cold weather and your training plan
Use winter as a base period
Many runners train less structured in the winter, and that's fine. Winter is ideal for building an aerobic base: lots of quiet zone 2 kilometers, little intensive work. You can carry that basis with you into the spring season.
Customize intense workouts
Interval training in temperatures below zero degrees requires extra caution. The respiratory tract is heavily burdened at high intensity in cold air. In extreme cold, consider doing intensive sessions indoors on the treadmill, or replacing them with a slightly longer tempo run at moderate intensity.
Accept that it is dark
In the Belgian and Dutch winter, it is dark for many runners when they leave and when they return home. Invest in good reflective clothing and possibly a headlamp. Visibility is safety.
"Winter running builds the mental and physical base that spring racing is built on. The athletes who don't skip their winter miles are the ones who peak in April."
Hal Higdon, marathon coach
When should you not walk outside?
There are weather conditions where walking outside is not a good idea:
Icestone: the most dangerous winter surface. Even with grip aids, the risk of falling is high. Choose the treadmill or alternative training.
Extreme wind chill below minus fifteen degrees: the wind chill can cause frost on exposed skin. Exposed skin on the face is the most vulnerable.
Thunderstorms or hail: not good running conditions for both safety and comfort.
Dense fog combined with few safe routes: visibility for traffic is a real safety risk.
Frequently asked questions
Is walking in freezing weather dangerous for my lungs?
Do I burn more calories in cold weather?
My hands always stay cold while walking. What am I doing?
Is the treadmill a good alternative in bad winter weather?
In summary
Running in cold weather is perfectly possible for most runners and has its own advantages: fresher air, lower heart rate with the same effort and a mental toughness that the summer months do not give you. The keys are the right clothing in layers, warming up more thoroughly than normal, paying attention to slippery surfaces and protecting your respiratory tract in extreme cold.
→ You can read everything about running in wet weather on the page running in the rain.
→ How wind affects your training and how to deal with it: running in wind.
Bart Vandenbussche is passionate about sport and never shies away from a sporting challenge. He has run several marathons (including sub-3h), is an Iron+Ultra Viking, and currently has the Hyrox bug.
Question or suggestion?
Do you have a question or suggestion? Let us know!
