By Marnie Kunz, NASM-certified trainer, USATF-, RRCA-certified running coach

If it’s frigid weather and you’re wondering when it is too cold to run outside, this guide will go over everything you need to know. As a running coach and outdoors lover living in cold climates, I’ve experienced firsthand running in extremely cold temperatures, and I’ve also done extensive research on the topic. I’ll share my top cold-weather running tips at the end of this post. Because who wants to hit the tedious treadmill if you can still run outside?

What Temperature Is Too Cold to Run Outside?

If you’re wondering if the temperature is too cold to run outside, it’s important to consider other factors besides the actual temperature, especially wind chill. A cold, sunny day with no wind is generally safer than a very windy, cold day with a wind chill that could be 10 or 20 degrees colder than the actual temperature.

The American College of Sports Medicine advises that in general, people can exercise in the cold if they take enough precautions and consider related risks, but if the wind chill temperature is below -27 degrees C (-18 degrees F), then the risk of injury is too high.

Besides temperature and wind chill, you’ll need to consider other conditions like ice, snow, sleet, and overall wet weather. If your feet or other body parts get wet, your risk of cold-related injuries like frostbite or hypothermia will go up.

Cold Weather Running Considerations

Some factors that affect your ability to run in cold weather include your health, individual tolerance for the cold, and how you prepare for the cold. Wearing the right clothing, taking off wet layers, and warming up in the heat following your run are all precautions you can take to have a safer run in extreme cold.

If you have one of the following health conditions you will have a higher risk when running in cold weather:

Asthma
Diabetes
Cardiovascular disease
Raynaud’s syndrome
Respiratory infections
Arthritis

If you have one of these conditions, talk to your doctor about when it’s too cold to run outside, and any precautions you should take with winter running.

There are also precautions every runner needs to take to prepare for cold weather running. Dress in warm, moisture-wicking layers, with running clothes that include a base layer, mid layer, and insulated outer layer. Make sure you have warm, moisture-wicking gloves and a hat to keep your head, ears, and hands warm. Keep your extremities covered and wear a face mask to protect your nose in extreme cold.

After your run, immediately peel off your sweaty running clothes and put on dry, clean clothes. Don’t hang around in your sweaty clothes outside in the cold as this can delay your muscle recovery and can put you at risk of frostbite and hypothermia in extreme cold.

Benefits of Running in the Cold

There are some benefits of running in cold weather, as long as you take proper precautions and avoid dangerous conditions like ice, sleet, and extremely low windchill temperatures. Here are some of the benefits of cold weather running:

Boosts mood. Running in the cold can help combat the winter blues and seasonal depression. (Check out our post on the winter blues and seasonal affective disorder for more details on how to deal with SAD.)
Improves your immune system. Contrary to what many people believe, running in the cold does not make you sick but actually boosts your immune system.
Less stress on the body than heat. Most cold weather is less stressful on the body than running in high heat and humidity, which is much more taxing on the body. As long as you avoid the riskiest cold weather situations, you will be able to run better in the cold than in the heat.
Maintain your fitness level. Running in the cold allows you to keep your fitness base. Stick to base runs at a relaxed pace and avoid intense speed workouts as your muscles will be slower to warm up and less supple in extremely cold weather.

Health Risks to Watch For

It is not always too cold to run outside when the temperatures plunge below freezing, but you incur an increased risk of frostbite and hypothermia. Other variables such as the clothing you’re wearing, the wind chill, and wet conditions also affect your health risks for running in the cold. Here are the most common risks from extreme cold weather running to watch out for and tips to avoid them:

Frostbite

Running in extreme cold carries the risk of frostbite and hypothermia. Frostbite is when the skin and tissue beneath it freeze from prolonged exposure to below-freezing temperatures. The areas of your body that are most at risk for frostbite include your hands, feet, ears, nose, and lips. If you have poor circulation or inadequate clothing for the cold, you are more likely to get frostbite, according to the Centers for Disease Control and Prevention.

Signs of frostbite include:

Feeling pins and needles, throbbing, and aching in the affected area
Feeling of numbness
The skin turns white or a pale, bluish gray
Skin feels stiff, waxy, or rubbery to the touch

There are no hard and fast numbers for frostbite because your health, your clothing, and the wind and other weather conditions can affect if you get frostbite. However, in general, when the temperature is zero degrees Fahrenheit or below, it takes around 30 minutes for unprotected skin to get frostbite. At 15 degrees F below zero, frostbite can happen in 15 minutes. Wind chill can accelerate the process.

Wearing the right winter running clothing, avoiding dangerous weather, and avoiding extreme cold when you have health conditions affected by the cold can reduce your risk of getting frostbite.

Hypothermia

Hypothermia is a medical emergency that causes the body temperature to drop to abnormally low levels due to prolonged exposure to the cold. Extreme cold and wind chill as well as cold with wet conditions like rain or sleet can lead to hypothermia. When your body loses heat faster than it can produce it, this leads to hypothermia.

Some symptoms of hypothermia, according to the CDC, include:

Shivering
Mental confusion
Memory loss
Exhaustion or feeling tired
Fumbling hands
Slurred speech

If your body temperature goes below 95 degrees Fahrenheit, seek medical attention immediately. Get out of the cold and warm up using electric blankets, warm drinks (non-alcoholic), and warm, dry clothing.

Tips for Cold Weather Running

If you decide it’s not too cold to run outside, you can take some precautions to enjoy a safe winter run. You can greatly reduce your risk of getting frostbite or hypothermia by dressing for the weather.

Wear warm, moisture-wicking layers that cover your extremities, including your head, hands, and nose. It’s also important to have warm running socks - materials like Merino wool offer extra insulation - and keep your feet dry. If you have waterproof trail running shoes, this will help you run in the snow more safely.

Also, do a warm-up indoors before you run in the cold. Dynamic stretches are perfect to get your blood flowing and heart rate up before your run. When you do go out, keep your running pace relaxed. Don’t try to do speed workouts in the extreme cold. Your muscles will be tighter from the cold and you’ll be more likely to get injured.

After running in the cold, get inside and change to warm, dry clothes right away. Have a hot (non-alcoholic) drink to rehydrate and warm up. Don’t linger outside in the cold in wet, sweaty running clothes.

Cold Weather Conditions to Avoid

Sometimes, even with the right precautions, it’s too cold to run outside. Here are some general guidelines that can help you decide if it’s too cold to run:

If the wind chill is 0 or below, it is too cold to run comfortably. You may be able to run if you have a high tolerance for cold and take precautions, but for most people, I advise hitting the treadmill or doing an indoor workout at these temperatures.
If your route is icy then don’t run. Ice and hard-packed snow are too slippery to run safely and you’ll run the risk of falling and getting a serious injury.
If it’s below freezing and wet outside then it’s better to work out inside. This includes freezing rain, sleet, and snow. Wetness increases your risk of frostbite and hypothermia and makes it harder for your body to stay warm.

When do you decide it’s too cold to run? Comment below, and tag me on the @Runstreet Instagram to share your workouts and get cheered on. Happy running to you, and stay safe! 😊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

When Is It Too Cold to Run Outside?