Why winter is the ideal time for running

The current weather in Hanoi, with a temperature of 8-18 degrees Celsius, might make training feel like a punishment in the morning.

However, scientific evidence has shown the opposite: running in the winter is not torture.

Running in cold weather burns more energy

According to a study published in Pub Medicine Central in June 2022, when temperatures drop to 10–15 degrees Celsius, the body has to work hard to maintain its stable core temperature of 37 degrees Celsius. This thermogenesis process strongly activates: the body burns more calories just to keep warm.

Cold exposure also activates brown adipose tissue (BAT), often referred to as the "good" fat, which burns calories to create heat. Consequently, runners who exercise regularly in winter often has the ability to burn fat more effectively.

Therefore, the temperature range of 8 to 18 degrees Celsius inadvertently gives runners a strengthened workout without requiring more effort.

A woman running. Illustration photo by Pexels

An anti-fatigue remedy

The brain also benefits from exposure to the cold wind. The dim light, short days and long nights of winter often trigger "winter blues", a state of fatigue, irritability and lack of motivation.

Exercising outdoors, even under the dim light of a winter morning, helps regulate the circadian rhythm, reduces sleep disturbances and naturally improves mood. Running in the cold also increases the production of serotonin, a hormone that brings relaxation and helps regulate melatonin, promoting better sleep at night.

The cold wind hitting your face can bring an alertness and explosive energy difficult to match with any hot drink.

Note on outfit and gear

When running in winter, clothing requires careful attention. Wearing too many thick clothes is a common mistake, as the body heats up quickly after about 10 minutes. If layered improperly, runners will sweat excessively, and when that sweat cools, it causes shivering upon slowing down or finishing, increasing the risk of catching a cold.

According to Mundo Deportivo, the correct rule is to wear layers in the "onion style". The innermost layer should be a breathable long-sleeved shirt, followed by a thermal shirt or a thin tank top. A light, waterproof windbreaker is suitable depending on the weather. Runners know they are dressed correctly if they only feel cold for the first three to five minutes after leaving the house.

Runners should also prioritize thin gloves, woolen hats, and thick socks, as the body often loses significant heat through the head, hands, and feet.

Prioritize morning runs

Running in the morning helps the body absorb natural light, regulate hormones, and awaken biological rhythms. If forced to run at night, especially when the temperature drops to around 8-10 degrees Celsius, runners should bring a headlamp or flashlight, wear light-colored or reflective clothing, and choose familiar routes to avoid slipping due to fog or drizzle.

The temperature range of 8-18 degrees Celsius is actually the ideal level for optimizing running performance, as the body is most effective when it is cold.

"Don't be afraid of the 8-18 degrees Celsius cold. See it as a free teacher, strict but fair, to help you maintain your physical and mental strength during the last months of the year," Mundo Deportivo added.