Why You Should Run Outside, No Matter How Cold It Is

Summers are short in Canada and if you hate winter then you live in the wrong country.

Winter is here; what are you going to do about it? Are you a fair-weather runner who relocates to a treadmill? Does the cold and snow make you want to move all of your exercising efforts inside? Do you want a blankie and a cup of hot chocolate?

Seriously, with some planning, preparation and mental fortitude you can make the shift from fair-weather outdoor runner to all-weather workout warrior. Admittedly, having access to treadmills with TVs you may wonder about the benefits of getting outdoors when it's cold enough to freeze Russian vodka, but read on and wonder no more.

Biomechanical and Metabolic Differences

Many articles have been written about the biomechanical and metabolic differences of treadmills vs. outdoor running, and the general consensus is that the contrasts are small. The primary mechanical advantages of running outdoors are the addition of wind resistance, and the ability to build muscles specific to going downhill, around turns and on harder or uneven surfaces. Overall, however, a 2008 study by Patrick Riley et al. in the journal of Medicine & Science in Sports & Exercise determined that the kinetics of treadmill vs. outdoor running is very similar.


Psychological Differences

In contrast, the psychology of running outside is very different. An October, 2004 study by Rick LaCaille in Psychology of Sport and Exercise found some telling evidence that convinces me that I'm not actually crazy when I lace up my running shoes at -30C. The research revealed that people who run outside vs. those on treadmills run faster yet have lower perceived exertion, and they also report the "highest levels of positive engagement, revitalization, tranquility and course satisfaction..." In other words, the people outside like it more and work harder. I should note that the tests were conducted during warm weather, but I would argue that similar results could be expected once a person has acclimatized themselves to all-weather running.

From a practical standpoint, one major advantage that outdoor running has over treadmills is the inability to simply quit at any time. If you run five kilometers away from home, then you've got to get back somehow. Unless you feel like hitchhiking or calling a cab, then you've got to run those same five kilometers back. Simply put, with outdoor running you only need to be motivated for the first half. With a treadmill, you can hit stop and step off the instant your motivation lags, and considering how many people believe that treadmills are boring, motivation can start to lag quickly.

There is also the time management aspect. If you rely on using a treadmill at a gym then you need to actually get there. If it's freezing cold then there is the pain in the butt factor of warming up your car, sweeping off the snow, and driving through poor road conditions, then doing it all again to get back home. Getting properly geared up and just running out the door is far more convenient and saves time as well.

Crazy vs. Tough

Exercise adherence is frequently an issue of perceived enjoyment, and running outside is seen by most as more fun than being stuck inside. It's a known fact that those who enjoy exercise are more likely to stick with it and work harder.

When lacing on runners in -30C there are those who will call you crazy, but it's not that they're more sane than you, but that you're tougher than them. Use Canada's harsh winters to test yourself, and you can push your mind and body to new limits and achieve things you didn't think possible. The feeling of accomplishment from a freezing cold run is greater than the same distance in moderate temperatures or on a treadmill, and this feeling of mental toughness can spur you to new levels of physical fitness.

When it comes to cold, I don't have a "cut-off temperature" where I won't run. Instead, I see each miserably freezing cold day as another chance to test my limits. I'll be running outside this winter. Care to join me?

NOTE: Running in extreme temperatures requires proper gear and clothing. Be sure to check out my next article to learn more about this.