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How Cold Is Too Cold When Running

We’ve all likely dealt with cold before when running, but maybe you’ve never considered what to do when it’s really, really cold. In this article, we’ll discuss everything you need to know about running in particularly cold weather.

We’ll go over some of the dangers when running in the cold, how cold weather affects aspects of running, and some tips for running in the cold. By the end, you’ll know when it’s just uncomfortable to run in the cold and when it’s dangerous.

running cold intro

Check Wind Chill or “Real Feel” Temperature

Just like anyone who lives in the South knows that while the temperature might technically be 80 degrees on a hot August afternoon, it’s probably much higher with humidity, the technical temperature and how it feels outside in cold weather might be totally different.

Running in high 30-degree weather doesn’t sound so bad if you’re suited up to run in the cold, but if the wind chill drops it below freezing, that’s completely different, and you’ll have to keep more considerations in mind.

Watch Out For Hypothermia

Hypothermia, loosely defined as low body temperature, can happen in temperatures even as high as the 50s if the conditions are right, so it’s not something to mess with.

Remember that precipitation, evaporation, wind speed, exhaustion, running at sunrise/sunset, and slower running can all make it easier or harder to get hypothermia.

While you can’t control precipitation or wind speed, you can control if you decide to go outside and run when it’s really windy and/or really wet. You should be especially careful with the latter, as it’s much easier to get hypothermia when your clothes are wet.

Evaporation and slower running speed, however, are things you can control. Make sure that sweat isn’t hanging on your body and wear hi-tech, wicking fabric. Also, your body won’t generate as much internal heat if you’re running slower, and this could put you at a higher risk for hypothermia.

You can also control how physically depleted you are and when you run. As every hunter knows, it’s coolest just before the sun comes up and just after the sun sets and continues into the night.

You should make sure that you’re physically able to complete your run when it’s cold outside and that you’re not trying to get in a run that is going to have you running after dusk or before the sun comes up.

Watch Out For Frostbite

Anytime the temperature is below 32 degrees, there’s a chance that you could experience frostbite, but the risk is pretty low if you’re covered up, dry, and are running. Make sure that your face, nose, and ears are covered, and don’t blow into your hands, as your breath will make your hands colder because it is moist.

It’s especially important to keep your feet dry, so don’t run in any puddles and consider getting gaiters to make sure that you don’t get any snow in your shoes, which will put you at risk for hypothermia and frostbite.

How Cold Weather Affects Running

Just like hot weather is going to make you work harder when you run, cold weather does the same thing, especially if you’re dealing with a lot of wind, for example.


You typically will run slower in cold weather because of the added weight of additional layers that you’ll need to stay warm. You might also need to slow down for traction, especially if it’s around freezing temperatures due to snow and ice.


Everybody talks about the importance of hydrating when it’s hot outside, which is certainly true, but the fact of the matter is that hydration is always important year-round. While it might be harder to see the effects of dehydration in the winter, it’s still important to stay hydrated.

Make the commitment to stay hydrated even if cold weather and hydrate like you would for the summer. Just because it’s colder doesn’t mean you need water any less.


Your lungs will be especially hit by cold weather because it will dry them out, making it harder to breathe. That means that if you’re trying to get in a really hard workout, you could do serious harm to your body if you’re breathing too hard.

When it’s cold, your best bet is to do slow, long run and maintain a consistent and controlled breathing pattern. While you never want to be “breathy” when you run, you definitely don’t want to be in cold weather.

Tips for Cold Weather Running

If you keep these tips in mind, you’ll stay safe when you’re out running in the cold. Make sure that you’re always aware and alert and make any adjustments as needed.

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Dress in Layers


This goes without saying, but you need to be prepared for a variety of different temperatures. When you start off, you’ll be colder and will need additional layers that you might be able to take off mid-way through your run after you’ve warmed up.

Conversely, it might all of the sudden get really windy or drop in temperature, and it might be cold to have an extra layer that you can put on. You want to be able to adjust to different temperatures as needed.


I started training for my first half marathon when it was winter in Ohio, and I got really good at layering. That was the way I could best adjust for anything an Ohio winter day could throw at me and still stay comfortable once I got warmer after a couple miles in.

Prepare for Changing Conditions

Remember that things can change quickly when it’s cold outside, and a day that wasn’t particularly windy could become extremely windy. Or you might experience sudden snow and/or ice.

You need to be ready to finish your run sooner if the conditions unexpectedly get worse, so you’ll probably want to pick routes that are close to home or your vehicle and that people know in case you need picked up.

Use Traction Devices in Ice and Snow

When it’s snowy and icy, you’ll want to use the traction devices of your preference. Whether that’s making your own shoes with grips or buying another pair of shoes that are specifically designed for running in winter weather, make sure that your shoes can handle the snow and ice.

Run Smart

If it’s windy when you’re running and you decided that it was still safe, run into the wind so that when you turn around at the halfway point, your back will be to the wind and the tailwind will warm you on your way back.

Also, try to find routes that will offer some protection from the wind. The best option is a wooded trail or running on a sidewalk that is overshadowed by lots of trees, which will protect you from the wind.

In the end, different people are going to have different ideas of how cold is too cold for running. The important thing is that you do what’s best for you and stay safe when you’re outside running in the cold weather.

The Wired Runner