Running outside has benefits, including fresh air and a variety of terrain and scenery. All you need to enjoy this aerobic activity is a good pair of running shoes and some comfortable clothes. Cold weather adds some challenges, but shouldn’t keep you from running outside. However, you should take precautions when heading outdoors. If you’re starting a new exercise routine, talk to your doctor first.


The benefits of running in cold weather are the same as running in moderate weather. Running is an aerobic workout that increases your heart rate and breathing, which causes more blood, and therefore oxygen, to reach your muscles. Also, you’ll burn off calories by running. If you’re about 160 pounds, you can burn 861 calories by running for an hour at 8 mph. If you’re heavier, you’ll use calories faster; running at a slower pace will burn calories at a slightly slower rate.

Breathing Issues

When you run in cold weather, you may experience a burning feeling in your lungs. This is because your lungs are working to warm the air you’re breathing in while simultaneously trying to replace water that’s naturally lost through exercise. The feeling may be unpleasant but isn’t harmful. Drink warm tea to help relieve the discomfort and warm your trachea.

Exercise-Induced Asthma

If you have exercise-induced asthma, running in cold weather poses special problems for you. When you breathe in, your airway can become swollen, blocking adequate air from entering your lungs. Your nose usually warms air as you breathe in, but people tend to breathe through their mouths more while running. When cold air reaches your lungs, asthma symptoms can be triggered. If your exercise-induced asthma is treated, you will have fewer symptoms and be more likely to be able to run outside.


To lessen the burning feeling in your lungs when you run, wear a scarf or bandana around your nose and mouth. This will help trap some of the moisture that you exhale, making it easier for your body to reabsorb it. Wear layers of clothing, and be sure to keep your hands, head and feet covered. To prevent numb toes and frostbite, wear running shoes that are either waterproof or lined with a material that will protect your feet from moisture. If you live in an area that gets a lot of ice, consider running on trails or wearing running shoes with grips on the bottom.


Spend a little extra time on indoor warmups and stretches before you head out into the cold weather. Appropriate warmups for runners include jogging or walking on a treadmill. Add 10 to 15 minutes to your warmup, focusing on your joints, lower body muscles and spine. Regardless of what style of warmup you perform, do it at an intensity that makes you break a light sweat.

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