Is it Bad to Run in The Cold?

Whether you want to lose weight or stay in shape, winter is the hardest time to run. Whether it be too cold outside or too much snow/ice on the ground, making it nearly impossible to run without slipping and falling.

As wintertime is around the corner, you best prepare for the worst to come. Some negatives to running in the cold weather are:

Hard on your airways
Black ice
Risk of sickness
Chance of getting hit

Hard on Your Airways

When you run outside in low temperatures, you breathe in cold, dry air, which can irritate your airways.

According to Dr. Darrell Menard, “While inhaling cold air won’t damage your lungs, it can irritate your airways and cause what is referred to as bronchospasm. When this happens you can experience a burning sensation in your airways, shortness of breath, chest tightness, and cough”.

Cold air does not cause infections by itself. But it can make airways swell and tighten, leading to coughing, wheezing, and shortness of breath. A scarf or mask over your mouth helps warm and humidify the air.

The cold also affects your heart. The American Heart Association says cold air constricts blood vessels, raising blood pressure and tightening the coronary arteries.

If you have asthma, COPD, heart disease, or high blood pressure, talk to a doctor before running in the cold.

Black Ice

Another thing you have to worry about when you run in cold weather is black ice. Black ice is a thin, clear layer of ice on roads, sidewalks, or paved trails that is very hard to see. It can cause you to slip and fall and possibly injure yourself.

It often forms in shaded spots and on bridges and overpasses. Black ice is hard to see as you drive and the same thing applies when you’re running outside, and combined with running outside during the nighttime can be even worse. If you run outside during the cold and snowy weather, you run the risk of slipping on black ice and getting a serious injury.

Risk of Sickness

When temperatures get really cold, staying out too long raises the risk of hypothermia and frostbite. Watch for intense shivering, extreme fatigue, slurred speech, or loss of coordination, and get help right away if they appear. Due to the unpredictability of winter weather, it may ruin your plans to go running. You also don’t want to risk getting sick around the holidays.

“Running in the cold or in the rain won’t actually give you a cold. The only way you can catch a cold is by being exposed to the virus. But, the cold can indirectly cause you to get sick“. According to Asics.

Chance of Getting Hit

When you run outside in the cold, there is a greater chance you’ll get in an accident. This is especially true for those who run on the street. Regardless of the weather, it’s never safe to run on a busy road.

In winter, the risk goes up: shorter days mean less light, and on icy roads a car can easily slide and hit you. Wear reflective gear and lights if you run in the dark. Also, the fact that snow builds up on the shoulder makes you have to run closer to the road.

Your best bet for maintaining your figure when the weather becomes miserable is to invest in a treadmill. This way, you can keep up with your fitness goals and not worry about the weather preventing you from accomplishing them.

Some Helpful Tips For Running With A Cold

If you have a cold (the illness), keep your runs easy. Skip running entirely if you have a fever or feel run down, and check with a doctor if symptoms are getting worse.

Lower the intensity of your run
Stop your interval training
Cut the distance of your run
Turn off any GPS tracking devices so you’re not tempted to push yourself too hard
Run by yourself, as you don’t have people pushing you past your limits
Stay clear of races
Don’t forget to dress for the weather
Stay warm with winter running gear

For cold-weather runs, dress in layers: a moisture-wicking base, an insulating middle layer, and a wind- or water-resistant shell. Avoid cotton, which holds sweat and makes you colder.