Is it safe to run in cold weather? Experts explain when to head outside or stay in

If a workout bike, rowing machine or treadmill wasn’t under your tree this year but you still want to stay on top of your New Year’s fitness resolution, running in cold weather might be the plan. The good news is that winter running can be totally doable, and it even has a few perks. For people who hate the sweaty slog of summer, the cooler air can make it harder to overheat, so it can feel easier to settle into a steady pace and keep going. There’s also something motivating about stepping outside when it’s quiet, crisp, and less crowded, especially when winter cabin fever starts to set in.

Of course, cold-weather running comes with tradeoffs, and this is where preparation matters more than grit. Wind can turn a tolerable temperature into a much harsher experience, and exposed skin is at higher risk for frostbite the longer you’re out in the elements. Sweat can become a problem fast, too, since damp clothing pulls heat away from your body and can leave you chilled even if you started your run feeling fine. Then there’s the practical stuff like slick sidewalks, hidden ice and lower visibility when it gets dark earlier. In other words, there’s a “wrong” way to run when it’s frigid out, but it has nothing to do with your form and everything to do with your plan, your layers and your willingness to head inside when conditions get sketchy.

Dr. Jessica Tomazic, a sports and exercise medicine physician with the Cleveland Clinic, says winter running is safest when you treat it like any other outdoor risk situation: Know what you’re heading into, set yourself up to get back inside safely and dress for the conditions. That means checking the forecast before your shoes hit the concrete, skipping truly nasty weather like blizzards or ice storms and letting someone know your route and when you expect to be home. Enabling location tracking on your phone can help too, especially if you’re running solo.

Kaleigh Ray, a RunDNA-certified running coach and ACSM-certified exercise physiologist, adds that “safe” depends on your experience and gear, since not everyone is prepared for snow, ice or low visibility. If you can’t see well enough to feel confident about footing and traffic, she says it’s a treadmill day. And yes, leave the shorts and tank top for another season. (Please.)

What’s the lowest acceptable temperature for running outside?

The thought of the cold wind piercing my skin while my fingers and toes begin to go numb makes me want to curl up under toasty blankets and binge-watch the Real Housewives instead. But while I might succumb to a warm couch and Bravo, you might be more dedicated than me, so make sure you check the weather before your running shoes hit the concrete.

Before getting hung up on a single “cutoff” temperature, Ray suggests looking at the full picture, since winter running risk varies with what’s happening underfoot and in the air. Ice and poor visibility raise the stakes fast, and routes matter too. Running in heavy snow around a track or close to home is a very different situation than heading out on a remote trail in the same conditions. She also flags roads as a hidden hazard in winter, since drivers may have a harder time seeing you and could lose control on slick streets.

Ray says even experienced winter runners should be cautious as temperatures drop, and she considers temps below 0°F a good reason to swap in the treadmill or another indoor cardio option. She also tells runners to trust their gut. If there’s hesitation about the safety of a run, staying inside is the smarter move.

If the forecast is heading toward extreme cold, the American College of Sports Medicine (ACSM) recommends using the wind chill index to gauge the suitability for an outdoor run. Wind can turn a tolerable temperature into a much harsher one, which is why checking wind chill matters. It might be 0°F outside, but with a 15 mph wind, it can feel closer to -19°F (see the NWS wind chill chart below), a range where exposed skin can freeze in about 30 minutes. Ray adds one more sneaky factor that runners overlook: humidity. She grew up running in Alabama and later moved to Colorado, and she says a humid 45°F can feel significantly colder than a dry 45°F. If it’s wet and cold, she recommends adding layers, ideally with waterproof protection.

But even at temps above freezing, Tomazic says you’re still at risk for hypothermia when you get sweaty because perspiration can cause your body temperature to drop too low. To avoid this, she says make sure you have the right gear on to protect yourself from the cold.

What to wear when running in the cold

“There’s no such thing as bad weather, only bad gear,” Tomazic says. She recommends packing on three different layers: a base layer that sits close to your skin to wick moisture away so you don’t get chilly, a mid layer to trap heat (think something warm like fleece) and a top layer to provide wind and water protection in the event of snow or rain.

Ray is also a fan of starting with more layers than you think you’ll need and removing them once you warm up. If you’re out for a longer run, she suggests tying extra layers around your waist instead of tossing them, so you can put them back on if the weather takes a turn for the worse. She also recommends structuring cold runs as loops so you can adjust layers mid-run and stay closer to home or your car if conditions change.

In addition, make sure your ears are covered with a warm hat, a fleece headband or ear muffs. Gloves are also a necessity to keep your hands covered — you really don’t want to deal with cracked skin. And of course, wear warmer socks than you normally would, like these merino wool socks.

Depending on your health condition, Tomazic says you may want to wear a face mask to warm the air you breathe. A face mask is also a good way to keep the wind off your face.

How can you prepare yourself?

Running in cold weather can definitely be safe and enjoyable, as long as you take the right precautions. That includes dressing in the adequate layers mentioned above and warming up your muscles before going out.

A quick warm-up can help, but Ray suggests being careful not to get too sweaty indoors right before heading out, since that can make you feel colder once you hit the wind. If you have space, she likes simple drills and activations like glute bridges, marching, side shuffles, lunges, and A- and B-skips. She often prefers athletes start their warm-up outside in winter, since it gives them a few minutes to adjust to the cold and make sure what they’re wearing is actually working before they get too far from home.

If you notice these health signs, go back inside ASAP

Running in cold weather itself isn’t harmful, but running without the protective clothing listed above, or staying out when conditions change, can lead to serious issues like frostbite, hypothermia and lung irritation.

Frostbite: This happens when your skin and underlying tissues start to freeze. If your hands, feet, nose or any exposed skin feels painful or numb, or starts to change color, Tomazic says to go back inside immediately. Ray adds that if your fingers or toes never warm up and you can’t really feel them, that’s another clear sign it’s time to turn around.

Hypothermia: This is when your body temperature drops below 95 degrees. It can happen when your clothes become saturated with sweat, amplifying cold exposure. You’re probably not carrying a thermometer on your run, but symptoms can include intense shivering, confusion, shallow breathing and a weak pulse (keep an eye on your fitness tracker for that). Ray also says to pay attention to how quickly you warm up at the start of your run. If you’re a few minutes in and you still feel chilled, your gear likely isn’t cutting it and you’re better off heading back inside.

Lung symptoms: If you’re having trouble breathing or start coughing, that’s an indication tt suitable for ’t suitable for an outdoor run. Cold, dry air can irritate your airways, according to the American Lung Association, potentially triggering inflammation. If you have asthma or COPD, you may notice symptoms much sooner than someone with healthy lungs.

Tomazic emphasizes being thoughtful about how you plan your run. If it’s under 32 degrees, limit your time outdoors and don’t wait for symptoms to fully set in. Ray agrees that winter runs should come with a quick “reality check” while you’re close to home. If the weather worsens beyond what you prepared for, visibility drops to the point where you don’t feel confident about your footing or the surrounding traffic, or even your phone battery starts draining fast in the cold, she says it’s time to call it and head back.

Pros and cons of running in the cold

If you’re on the fence about whether to take your run outside, consider the following.

Pros of running in the cold

• Once your body warms up, it can feel quite comfortable (depending on the temperature and weather conditions), which may help you gradually ease into a running routine.

• Running in the snow or at dawn or dusk can be very peaceful and enjoyable.

• Trails and paths that are busy during warmer weather are likely to have less traffic.

• Your body has to work harder to maintain your core body temperature, so you’re more likely to burn more calories exercising in the cold.

• Your heart and lungs have to work harder to push oxygenated blood out to your working muscles. This can lead to improved cardiovascular fitness.

Cons of running in the cold

• If you’re generally not a fan of cold weather, you’re unlikely to enjoy running in it.

• Weather conditions significantly affect the experience of cold weather — rain, sleet, wind or snow can turn a good run into an unenjoyable (or even dangerous) experience very quickly.

• Slippery roads can be treacherous without the right footwear.

• Shorter days mean you’re more likely to end up running when it’s dark out. This lower visibility can be amplified in poor weather, making it harder for cars to see you (and harder for you to see where you’re going).

• Hypothermia, frostbite and lung irritation are all possibilities if you’re not dressed appropriately for the conditions.

Safety checklist for safely running in the cold

Keep this list on your fridge to glance at as you prepare to run in cold weather.

• Make a plan so people know where you are. That can include sharing your location or just letting someone know your route and when you expect to be home.

• Wear the correct protective gear. Dress in layers you can adjust, and don’t be afraid to start a little “overdressed” and peel back once you warm up.

• Make sure you’re aware of the outside environment. Is it snowing or raining? Was there just an ice storm that could make streets extra slippery? If visibility is poor, it may be smarter to take the workout indoors.

• Choose traction based on what’s underfoot. Fresh snow can be manageable in shoes with a solid outsole, but once snow melts or ice forms, consider traction devices like spikes/crampons or opt for the treadmill. Trail shoes can also be a smart swap when things are slick.

• Wear a pair of running shoes with good traction. (here are some comfortable options for women and overpronators).

• Pay attention to how long you’ve been outside and head back in before symptoms start to creep up. If you don’t warm up within a few minutes of starting your run, call it.

• Keep your cellphone with you in case there’s an emergency. Cold can drain batteries faster than you expect, so keep your phone close to your body for warmth.

• Wear reflective clothing or some sort of light so drivers can see you, especially near roads where winter driving conditions can reduce visibility and control.

FAQs

Does your heart work harder when it’s cold out?

Yep. When the temperatures drop, your body has to expend additional energy to keep you warm. Exercise itself raises your heart rate and increases your body heat, especially when you exercise outside in the cold. Says Tomazic: “Your body is exposed to an extreme environment so it’ll work harder to maintain that homeostasis balance.”

Can you still get dehydrated when it’s cold out?

“100% yes,” Tomazic says, though it may not be as noticeable because it’s cool out and you’ve got so many layers on. If you’re sweating, dehydration can set in. Even if it’s cold, you should still stick to your normal hydration routine, or at least drink the recommended 11.5 cups (women) to 15.5 cups (men) of water each day.

Does running in the cold cause arthritis?

No. Cold weather doesn’t cause arthritis. But it can make joints feel stiffer or more achy, especially if you already have arthritis or older injuries. In the cold, muscles and connective tissue tend to warm up more slowly, and when you’re tense or moving a little less fluidly, joints can feel crankier than usual

Meet our experts

• Jessica Tomazic, MD, sports and exercise medicine physician, Cleveland Clinic

• Kaleigh Ray, RunDNA-certified running coach, biomechanist, and ACSM-certified exercise physiologist

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.