Is It Better To Run In The Cold Or Heat?

Ask any marathon runner, and they will tell you that they prefer running on cool days than on hot days. Running in cool temperatures feels easier, and this is not just our perception. Evidence strongly suggests that the weather has a huge impact on how well our bodies perform.

It is better to run in cold temperatures than in the heat. Your body functions more efficiently in the cold, so you can run faster, for longer distances, and burn more calories. Your muscles produce heat as you burn energy while you run, so you risk overheating if you run in hot weather.

This is great motivation for keeping up running during the cold winter months. It may not be as easy to gather the motivation to lace up your running shoes and head out, but the rewards can be much greater. Here we compare how our bodies function in the cold versus the heat and explain why running in the cold is better.

Running Generates Heat

As we run, our bodies burn energy, and our muscles generate heat. We then have to use more energy to power thermoregulatory processes to keep our body temperature down.

It is easy to see why running in the heat feels more difficult. Our bodies have to work extra hard to dissipate the heat from the external environment and our muscles to keep our core temperature down.

This is why running in the cold is easier than running in the heat.

One study analyzed data from 60 different marathon races over 10 years. They looked at the temperature, humidity, dew point, and air pressure on the race days and how they affected runners’ performance.

It was found that the best temperature for marathon running is 45°F. The data showed that runners had faster finishing times on cooler race days.

On hot days, your body has to spend more energy keeping your core temperature down, so you have less energy to exert in your muscles.

Why Running In The Cold Is Better

Running in the cold beats running in the heat for several reasons:

• Skipping your run to stay warm on the sofa is a lot more tempting during winter, but running in the cold really does not feel so bad! There is evidence that shows that we perceive the temperature to be 32% higher than it actually is when we run in the cold. Runners feel more confident and stronger in the cold.
• Your heart rate stays lower when you run in the cold, so you will feel less tired after your workout compared to running in the heat. You can use this extra bit of energy to your advantage in your winter training – add some hill sprints into your workouts to increase your strength and endurance.
• There is a significantly lower risk of overheating or becoming dehydrated when you run in the cold. Your body loses half the amount of fluid running for 40 minutes in the cold than in the heat. We sweat more in the heat, so drinking water to stay hydrated is more important.
• An added benefit of running in the cold is that you burn more calories than when you run in the heat! You burn extra calories to keep your core temperature up while you run. Because your heart has to work harder to pump blood around your body, you can increase your cardiovascular fitness during winter.

When Is It Too Cold To Run?

It is important to note that it is not good to run in either extreme cold or heat! Below 45°F, your running performance decreases, and below -4°F it is actually dangerous to run outside.

In extremely cold conditions, your body has to restrict how much blood it sends to your extremities, to maintain your core temperature. This can lead to hypothermia!

It is crucial to wear appropriate cold weather running gear when you are training in winter. Below 25°F, wearing the right gear is essential to your safety.

Tips For Running In The Cold

When you head out on a run in the cold, initially, you feel the biting cold and probably start shivering. It normally takes around 10 minutes for your muscles to warm up and for you to feel comfortable while you run.

To prevent the initial discomfort of the cold, warm up before you begin running. If you work up a sweat indoors first, your body will adapt better when you step out into the cold.

Try to avoid wearing layers and layers of jackets and sweaters on your runs. It’s annoying to have to take items off and carry them while you run.

As a general rule, dress for your runs as if it is 10-15°F warmer than it actually is outside. Even though you might feel the chill initially, you will soon warm up and not have to worry about carrying your jacket while you run.

See also The Complete Guide For Running Below Freezing Temperatures

Tips For Running In The Heat

It is important to give your body time to adapt to running in the heat. If you are used to running in cooler temperatures and then go running in a heatwave, you will feel a lot more tired and run the risk of heat-related illness. Running in the heat can be dangerous.

If you are training for a long run in the heat, give yourself a week to ten days to gradually get used to intense exercise in the heat. This will lower your chances of feeling dizzy, nauseous, and headachy.

You have to stay well hydrated when you are running in the heat. If you are running in temperatures above 70°F, use extra electrolytes to make sure you get the hydration you need and replenish the salts you lose as you sweat.

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Summary

Running in the cold feels easier than running in the heat. Not only do we perceive it to be easier, but research has also shown us that our bodies actually function more efficiently in the cold. You can run faster and further in the cold compared to the heat.

There are more benefits to running in the cold than in the heat. Your body burns more calories running in the cold, and you have a much lower risk of overheating or becoming dehydrated.