5 benefits of running outside in cold months
Running all year round can be a challenge, especially if you live in places hit by frigid winters. Different weather conditions are a limitation, and runners always need to be prepared and adjust accordingly, not only in terms of outfit but also speed and intensity. Luckily, long exposure to warm and cold temperatures triggers our body to make some physiological changes and adapt to the environment. These changes make the body stronger and extreme temperatures more bearable. Over a period of a few weeks, our body acclimatizes in both cold and warm conditions; still, this doesn’t mean runners don’t need to take their precautions before going out for a run. There are no strict rules to follow, however, runners should be aware that extreme temperatures can be very dangerous. While running in warm weather might be more enjoyable for most runners, the risk of dehydration and heatstroke can be life-threatening. On the other hand, the winter is intimidating and demotivating at first. In fact, most runners enjoy taking some time off during the cold months to relax and take a break before spring training. In the wintertime, motivation is generally lower, and the risk of hypothermia and frostbite is real, if the body is not warm enough. Wear the proper gear, layer up, and make sure the extremities are warm.
If you want to run all year round, you should be well equipped with the right gear for each season. In addition, you should turn the challenge into an opportunity to build a stronger body and improve your performance. This is the opportunity to push yourself outside, no matter the rain, snow, or wind. Running in the winter feels harder, motivation is low, and it takes more effort to leave the house. However, once you’re well prepared with a proper dynamic warm-up, there are many benefits of running in the cold.
Here are the 5 main benefits:
Baseline: it helps improve your fitness baseline. Your body is better prepared when you start your spring training again. Improve your aerobic fitness with easy runs at your conversational pace.
Body: it strengthens your body. Since you don’t train for races, you can slightly decrease your mileage or effort and invest the extra time in strength training. If you usually strength train 2-3 times a week during peak season, you can increase to 4-5 times a week off season. Always pay attention to the weight that you lift, and don’t overdo it.
Mood and immune system: it boosts your mood; in fact, in northern and colder months with limited sunlight exposure the mood is more affected with a tendency for depression. Longer exposure to sunlight improves your mood and also stimulates your vitamin D production to support a healthy immune system, making your body more resilient to viruses and bacteria.
Destress: it reconnects with nature; it's’ a reinvigorating experience and a moment to relax and enjoy the present moment.
Mental toughness: it makes you more resilient and increases your mental toughness that you need for the spring and fall marathons.
The cold months are definitely more challenging, and it becomes harder and harder to leave the house and go for a run, especially when the temperature is sub-freezing. The most important thing to remember is to stay warm and dress properly. Listen to your body and make sure you’re warm enough. Be smart and prepared; our body adapts to different weather conditions, both hot and cold.