I posted Winter Miles for Summer Smiles on Twitter recently. It seemed to resonate with a few people. I think more so as we are in the depths of a cold winter in Europe.
Getting out to run takes some effort however, continuing to run during the winter months can have several benefits that you may see or feel when summer arrives.
Benefit 1 – Improved Cardiovascular Health
The theory is that running in colder temperatures can help improve your cardiovascular function i.e. you work harder while freezing your limbs off. The simple consequence of this is once you hit the warmer weather you don’t have to work so hard and will find it easier to run.
The Aston Univerisity in Birmingham, UK state the following “Cold weather forces your body to work harder during training, and this also applies to your cardiovascular system. As the heart works harder to pump blood around the body during cold weather exercise, this invigorating workout helps to keep your heart health in tip-top shape.”
MensHealth goes further and mentions “dips in temperature cause your body to make subtle adaptations; blood vessels and arteries narrow, the heart and lungs work harder.”
This research and many others point to improved health after running in cold weather.
Benefit 2 – Better endurance
Running in challenging conditions such as cold or wind can improve your overall endurance.
Exercising in cold weather can improve endurance by forcing the body to work harder to maintain its internal temperature, which can result in improved cardiovascular fitness (as above) and increased production of red blood cells.
The body also adapts to the cold by increasing blood flow to the extremities, which can improve circulation and oxygen delivery to the muscles
Additionally, exercising in cold weather can also stimulate the immune system, leading to improved overall health and increased resistance to illness.
Running in the wind is just tough. I always find the wind always seems to be directed towards you irrespective of which direction you head.
This can also make the effort hard but provides an invigorating stimulation.
Benefit 3 – Increased Mental Toughness
Running in adverse weather conditions can help build mental toughness.
In simple terms, just having the mental fortitude to motivate yourself to take on a run and tackle the weather is a great way to develop mental strength.
The introduction of a weather-related challenge requires an individual to push beyond their comfort zone and overcome any discomfort.
Doing this can help to build resilience and a more positive mindset, which can carry over into other areas of life.
Cold weather exercise also requires greater focus, motivation, and determination to persist, which can help to develop these mental toughness qualities.
Additionally, being able to complete a workout in adverse conditions can lead to a sense of accomplishment and boost self-confidence.
Don’t Be Fooled
Be in no doubt that your mind will also try to find a weakness in your psyche so that it can stop you from running.
If necessary plan your run before you intend to head off.
The satisfaction you feel post-run with endorphins pumping, a warm shower to wallow in, fresh clothes to snuggle in, a sense of well-being and something good to eat will help to sustain the toughness!!
I once ran along the River Thames path in central London during January. It was freezing and being a Saturday morning there were very few people around.
A good half hour into my run I felt marvellous, my body had warmed and I was enjoying the soft winter sunshine and the chance to observe the delights of London without heavy traffic or thousands of tourists.
I was aware that I was smiling as I ran at the pleasure of it all. Just past the House of Commons, I saw a fellow runner heading the opposite way. She too had a manic fixed grin of wonder as she ran by – she understood!
Benefit 4 – Higher Calorie Burn
Running in winter can be more strenuous due to the cold weather, leading to a higher calorie burn.
This is due to a number of factors such as the increased effort required to maintain body heat in cold weather as the body must work harder to warm up the muscles and regulate the internal temperature.
As mentioned above, the increased heart rate and oxygen consumption increase the demand for energy resulting in a higher calorie burn compared to exercising in warmer weather.
There is also a view that the body may also burn more calories trying to stay warm after exercise, which can last for hours after the workout has ended some people call this “afterburn” and can contribute to a higher overall calorie burn when exercising in the winter.
Benefit 5 – Reduced Risk Of Injury
By maintaining your running routine in the winter, you can reduce the risk of injury from taking extended breaks from running i.e. losing your fitness in winter months and over-straining to regain fitness can be avoided.
You may have a certain level of fitness and the capability to run a particular distance at a particular pace. If you don’t train for a period of time your ability to achieve the same run time is diminished.
Starting to run again and expecting the same level of fitness is naive and might cause injury if you try too hard too quickly.
Some studies have shown that cold weather can help to reduce the risk of certain types of injuries, such as muscle strains and sprains, by reducing inflammation and swelling. However other studies have also shown the opposite effect, especially if little attention is given to warm-up and stretching.
Make sure you are loose enough to head out!!
Winter Miles for Summer Smiles
You may think the theme if this article is really about not losing the benefits you have previously racked up.
You may find hitting a treadmill is a better alternative if you can access one. I admit if it’s particularly cold, wet and miserable outside I sometimes use the “hamster wheel” occasionally.
While it is not quite the same as bracing the elements you do get to turn your legs over and keep on running.
Find something easy to watch and pound away.
But what it is really about is the feeling of running in summer if you kept running over the winter.
You head out to glorious weather wearing fewer layers and no gloves.
You breathe in the dry warm air and smell trees, flowers and cut grass.
The run feels easy, welcoming and just a simple pleasure.
Your body is leaner, fitter and ready for action.
All those thoughts of venturing out into the dark, cold unknown are banished and you now understand why you did it.
Remember – Winter Miles for Summer Smiles
Before You Go!
Did you know that there are some little-known benefits of running? Have a read here. Or if you did know them how about some tips to set and achieve running targets.
