Beyond the Chill: Tips for Training Smart this Winter

By: Jocelyn Fredine BKin, CAT(C) Winter running in Canada isn’t going anywhere… but that doesn’t mean it has to be a slog. With a little know-how, you can turn the cold into a training advantage. This article dives into what your body goes through in chilly temperatures and gives practical tips to stay safe and consistent all season long

How Cold Temperatures Affect Your Body

Muscle function changes when muscle temperature drops

Research shows that when your muscle temperature drops, contractile speed and maximal force production both decline. This means your legs simply won’t feel as strong or as responsive (Castellani & Young, 2016; Dickinson & Pasiakos, 2021). Paces often feel harder even if your fitness hasn’t changed. Cold muscles also require more neural drive to produce the same force, making running feel more effortful than usual.

Your cardiovascular system works differently in cold environments

Cold exposure leads to peripheral vasoconstriction (narrowing of blood vessels in the limbs), which increases blood pressure and changes how the heart distributes blood (Ward & Castle, 2020). When you add exercise on top of that, the cardiovascular system must work harder to maintain output, which can translate to higher perceived effort at slower paces.

Cold air irritates airways, especially at higher intensities

Breathing cold, dry air can irritate the airway lining, and lead to symptoms like tightness, coughing, or exercise-induced bronchoconstriction in susceptible runners (Rundell et al., 2001). Even runners without underlying respiratory issues may notice airway tightness during harder efforts in temperatures below zero. 

How to Make Winter Running Work for You

1. Set a Personal Cutoff and Be Realistic

Because cold impacts physiology, it doesn’t make sense to expect the same pace or workload as in milder seasons. Many studies note performance degradation in cold environments: aerobic capacity, muscle force, and neuromuscular output all decline when temperatures drop.

Decide ahead of time what conditions (temperature, wind, footing, route safety) you’ll accept. Below that, move indoors. That reduces decision-fatigue and helps you plan around safety and stay consistent.

2. Prioritize Layering 

Maintaining muscle temperature during exercise helps preserve strength and reduce injury risk (Dickinson & Pasiakos, 2021). Dress in layers: a moisture-wicking base, an insulating mid-layer, and a wind-resistant outer layer. Protect your extremities (hands, feet, head and neck) with gloves, warm socks, a buff and a hat especially if wind chill is significant.

Aim to feel slightly cool when you step out; your body will warm up as you run. This helps avoid over-dressing (and overheating once you start moving) but keeps core and limb temperatures in a safer range.

3. Warm Up: Properly, and Indoors 

A longer warm-up helps increase muscle temperature, improve neuromuscular efficiency, and reduce the lung stress associated with suddenly breathing cold air. Starting indoors, even for five minutes, can make a meaningful difference (Tipton & Eglin, 1995).  This reduces the shock of cold and protects your lungs and neuromuscular system.

4. Use Indoor Options for Quality Work

Icy surfaces alter mechanics and can increase stability demands on the hips, knees, and ankles. Studies on winter surfaces show changes in load distribution and higher instability risks (Lund & Miller, 2016). Save quality sessions (ie: tempo, interval, hill) and long runs requiring steady footing for the treadmill or an indoor track on poor-footing days. This preserves workout quality without compromising your safety.

5. Prioritize Effort Over Pace

Cold weather decreases contractile efficiency and increases physiological stress (Castellani & Young, 2016), so pace becomes an unreliable metric. Focus instead on rate of perceived exertion (RPE) or heart-rate zones (if you track HR). Over time, you’ll still build consistency and aerobic adaptation, even if your splits fluctuate.

6. Use Winter as a Time for Consistency

Winter isn’t the ideal time to chase peak paces. Instead, it’s a great window for steady aerobic work, strength building, and resilience. Showing up consistently (while adjusting for weather, footing, and daylight) pays off once the spring season arrives.

7. Consider Gradual Exposure 

Emerging research suggests repeated, controlled exposure to cold (with training) may produce adaptations: improved autonomic regulation, vascular adjustments, maybe even improved tolerance to cold stress (Wang et al, 2025)

If you plan for regular winter training, gradual exposure (rather than sporadic “shock and hope”) may help your body adapt better and reduce adverse responses.

Who Should Be More Cautious in the Cold

• If you have known cardiovascular disease, high blood pressure, or circulatory issues, cold-induced vasoconstriction + exercise stress can elevate cardiac workload and risk. 

• If you have asthma or respiratory sensitivity, cold, dry air increases risk of airway irritation or bronchoconstriction. 

• If surfaces are icy, slushy, or poorly maintained, risk of slips, falls, or uneven load absorption goes up dramatically.

On days with multiple risk factors (very cold + wind + poor footing + high intent pace), consider either postponing the run or switching to indoor training.

Winter training may not bring your fastest splits: but it can offer a strong foundation for endurance, resilience and long-term consistency. By respecting the physiology of cold, planning carefully, and listening to your body, you can maintain momentum through the chilly winter months.  Before we know it, it will be spring again! 

References & Further Reading

• Castellani, J. W., & Young, A. J. (2016). Human physiological responses to cold exposure: Acute responses and acclimatization to prolonged exposure. Autonomic Neuroscience: Basic and Clinical, 196, 63–74. https://doi.org/10.1016/j.autneu.2015.10.013

• Powers, S. K., & Howley, E. T. (2018). Exercise Physiology: Theory and Application to Fitness and Performance (11th ed.). McGraw-Hill Education. [For discussion of muscle contractile function under varying temperature conditions.]

• Tipton, M. J., & Eglin, C. (1995). Cold exposure and exercise: responses, adaptations and performance. European Journal of Applied Physiology and Occupational Physiology, 70(6), 514–518. https://doi.org/10.1007/BF00440449

• Ward, M. P., & Castle, P. C. (2020). The cardiovascular system in the cold: neural, humoral and vascular regulation. Temperature: Multidisciplinary Biomedical Journal, 7(3), 152–167. https://doi.org/10.1080/23328940.2020.1745784

• Dickinson, J. M., & Pasiakos, S. M. (2021). Influence of environmental stress on muscle function: implications for exercise, health, and disease. Sports Medicine, 51(1), 1–18. https://doi.org/10.1007/s40279-020-01359-3

• Rundell, K. W., Wilber, R. L., Szmedra, L., & Jenkinson, D. (2001). The incidence of asthma in cross-country skiers. Medicine & Science in Sports & Exercise, 33(6), 910–915. https://doi.org/10.1097/00005768-200106000-00014

• McConnell, A. K., & Romer, L. M. (2004). Respiratory muscle training in healthy individuals: physiological mechanisms and training outcomes. Sports Medicine, 34(10), 729–753. 

• Lund, J. N., & Miller, S. E. (2016). Running Mechanics on Snow and Ice: Implications for Load, Stability, and Injury Risk. Journal of Strength and Conditioning Research, 30(9), 2483–2490

• Wang, Y., Liu, W., Han, D., Qiao, Y., Sun, W., Wang, C., Qin, X., & Xu, J. (2025). Integrated effects of cold acclimation: Physiological mechanisms, psychological adaptations, and potential applications. Frontiers in Physiology, 16, 1609348.