As a year-round Key West resident, that first blast of frigid northern air always gives me a shock when visiting family over the holidays. My instinct is to retreat indoors and stay put until my return flight. But I've discovered something surprising on my winter visits: running in cold weather is like accessing a fitness cheat code.

Your body doesn't have to work overtime to cool itself down like in our tropical heat. This means you can run at the same pace with a lower heart rate, up to 15 beats per minute lower.

When you're not fighting against heat and humidity (which we know all too well), you can focus on performance. Here are four benefits you'll get by running in the cold:

1. You can turn bad fat into good fat.

Your body has different types of fat. White fat stores energy, while brown fat burns calories to help maintain your body temperature.

When you expose yourself to cold during runs, your body can convert white fat into calorie-burning brown fat. One study showed a 42% increase in brown fat volume after just a month of cold exposure and a 10% boost in metabolism.

2. A cold run burns more calories than the same run in the heat.

Running in cold temperatures forces your body to work harder to maintain your core temperature. This extra effort means you burn more calories. Research suggests that up to 34% more calories are burned when running in cold temperatures compared to milder temperatures.

Even after your run, your body continues working to warm itself back up, extending that calorie burn. It's like getting some bonus workout minutes without doing anything extra.

3. It can help you fight the winter blues.

When it's cold outside, and the sun isn't up as long, you might notice how the shorter days affect your mood. That's not just in your head; it's called Seasonal Affective Disorder (SAD).

While we're blessed with sunshine nearly year-round in the Keys, our northern friends cope with days when the sun feels like a distant rumor. Getting outside, even for twenty minutes, can give you an endorphin rush that lifts your spirits.

There's also satisfaction in facing elements so different from our island paradise. Every time you lace up in the cold, you're building mental toughness that follows you back to Key West.

4. You'll give your cardiovascular system a boost.

Cold weather makes your heart work harder to distribute blood throughout your body. This extra challenge naturally strengthens your cardiovascular system.

If you decide to run, here are some tips to protect yourself without freezing.

Start by layering your clothing.

Base layer: Wear moisture-wicking synthetic material that pulls sweat away from your skin.
Mid layer: Add insulation with fleece or wool that traps heat.
Outer layer: Top with a windproof, water-resistant jacket you can unzip to vent heat.

A good rule: Dress for temperatures about 15-20 degrees warmer than the weather app shows. You should feel slightly chilly at first, but warm up quickly once moving.

Cover the critical zones. Your extremities lose heat fastest, so protect:

Head: A lightweight running hat or headband.
Hands: Running gloves (mittens are even better for extra cold days).
Face: A neck gaiter you can pull up over your nose on the windiest days.
Feet: Two pairs of thin socks are often warmer than one thick pair. And don't lace your shoes too tight, wiggle room keeps toes warmer.

If it's icy, slip traction cleats over your shoes. They'll keep you from cartoon-style wipeouts that bruise your body and pride.

Stay dry at all costs. Wet clothes zap your heat fast. If you get soaked (by snow, sleet, or otherwise), head inside and change as soon as possible.

Warm up before you head out. Get your blood flowing before you face the cold.

Wind chill matters. What feels like 25°F can drop below zero with a stiff wind. Check the forecast before heading out and be realistic about conditions.

Accept that some days Mother Nature will win. If the wind chill is brutal, or if you notice numbness, tingling, or shivering that won't stop, it's time to head back. Don't tough it out; frostbite and hypothermia can sneak up fast.

Don't let the cold keep you cooped up inside. Bundle up, step outside, and experience the unique benefits of cold weather running.

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Reference Links:

Practicing Sport in Cold Environments: Practical Recommendations to Improve Sport Performance and Reduce Negative Health Outcomes

Hannes Gatterer,Tobias Dünnwald, Rachel Turner, Robert Csapo, Wolfgang Schobersberger, Martin Burtscher, Martin Faulhaber, and Michael D. Kennedy
International Journal of Environmental Research and Public Health, Published 15 September 2021

Click Here for the Study: https://www.mdpi.com/1660-4601/18/18/9700

 

Effect of Acute Cold Exposure on Energy Metabolism and Activity of Brown Adipose Tissue in Humans: A Systematic Review and Meta-Analysis

Chuanyi Huo, Zikai Song, Jianli Yin, Ying Zhu, Xiaohan Miao, Honghao Qian, Jia Wang, Lin Ye and Liting Zhou
Frontiers in Physiology, Published 27 June 2022

Click Here for the Study: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.917084/full

 

Physiological and Psychological Responses during Exercise and Recovery in a Cold Environment Is Gender-Related Rather Than Fabric-Related

Margarita Cernych, Neringa Baranauskiene, Nerijus Eimantas, Sigitas Kamandulis, Laura Daniuseviciute and Marius Brazaitis
Frontiers in Psychology, Published 06 August 2017

Click Here for the Study: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.01344/full

 

Physiological responses during the long-distance race in the warm environment in runners: a pilot-study

Jefferson F Coelho, Rodrigues Jr, Danilo M Prado, Alyson F Sena, Christiano E Veneroso, Christian E Cabido and Mario N Sevílio Jr
The Journal of Sports Medicine and Physical Fitness, Published 2021 Jun;61(6):779-787. doi: 10.23736/S0022-4707.21.11426-4.

Click Here for the Study: https://pubmed.ncbi.nlm.nih.gov/33528215/

 

Cold exposure – an approach to increasing energy expenditure in humans

Wouter van Marken Lichtenbelt, Boris Kingma, Anouk van der Lans and Lisje Schellen
Trends in Endocrinology & Metabolism, Published Science & Society Volume 25, Issue 4 p165-167 April 2014.

Click Here for the Study: https://www.cell.com/trends/endocrinology-metabolism/abstract/S1043-2760(14)00010-1

 

Body fat attenuates muscle mass catabolism among physically active humans in temperate and cold high altitude environments

Cara J. Ocobock
American Journal of Human Biology, Published 03 May 2017 https://doi.org/10.1002/ajhb.23013

Click Here for the Study: https://onlinelibrary.wiley.com/doi/abs/10.1002/ajhb.23013

 

Irisin and FGF21 Are Cold-Induced Endocrine Activators of Brown Fat Function in Humans

Paul Lee, Joyce D. Linderman, Sheila Smith, Robert J. Brychta, Juan Wang, Christopher Idelson, Rachel M. Perron, Charlotte D. Werner, Giao Q. Phan, Udai S. Kammula, Electron Kebebew, Karel Pacak, Kong Y. Chen and Francesco S. Celi1
Cell Metabolism, Published February 04, 2014.

Click Here for the Study: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(14)00006-0

 

Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks

Ala Yankouskaya, Ruth Williamson, Cameron Stacey, John James Totman and Heather Massey
Biology (Basel), Published 2023 Jan 29;12(2):211. doi: 10.3390/biology12020211

Click Here for the Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC9953392/

 

Cardiovascular responses to cold and submaximal exercise in patients with coronary artery disease

Rasmus I. P. Valtonen, Antti Kiviniemi, Heidi E. Hintsala, Niilo R. I. Ryti, Tuomas Kenttä, Heikki V. Huikuri, Juha Perkiömäki, Craig Crandall, Wouter van Marken Lichtenbelt, Markku Alén, Hannu Rintamäki, Matti Mäntysaari, Arto Hautala, Jouni J. K. Jaakkola, and Tiina M. Ikäheimo
American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, Published 28 Sep 2018 https://doi.org/10.1152/ajpregu.00069.2018

Click Here for the Study: https://journals.physiology.org/doi/full/10.1152/ajpregu.00069.2018

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5/13/2025