Why Does Running In The Cold Hurt

As a passionate runner, I have always enjoyed hitting the pavement and feeling the wind in my face. But when the temperatures drop and winter arrives, running in the cold becomes a whole new challenge. It’s not just the freezing temperatures and icy conditions that make it difficult; there’s something about running in the cold that can actually be painful. So why does running in the cold hurt? Let’s dive deep into the science behind it.

The Science Behind the Cold Pain

When our bodies are exposed to cold temperatures, our blood vessels constrict in order to conserve heat and protect our vital organs. This narrowing of the blood vessels, known as vasoconstriction, reduces blood flow to our extremities, including our muscles. As a result, the muscles receive less oxygen and nutrients, which can lead to discomfort and even pain.

In addition to vasoconstriction, the cold air itself can trigger a response in our airways. When we breathe in cold air, the airways can constrict, making it harder for oxygen to reach our lungs. This can cause a burning sensation and make it difficult to breathe deeply.

Impact on Joints and Muscles

In colder temperatures, our joints and muscles may also feel stiffer and less flexible. The cold air causes a decrease in the viscosity of the synovial fluid that lubricates our joints, making them less efficient at absorbing shock and providing cushioning. This can lead to increased stress on the joints, resulting in discomfort and pain.

Additionally, running on icy or slippery surfaces increases the risk of falls and injuries. The body naturally tenses up in anticipation of a fall, which can further exacerbate the feeling of pain.

Protecting Yourself from the Cold

While running in the cold may come with its challenges and discomforts, there are ways to minimize the pain and continue enjoying your winter runs.

1. Dress appropriately: Layer up with moisture-wicking and insulating clothing to keep your body warm and dry. Don’t forget to wear a hat and gloves to protect your extremities.

2. Warm-up adequately: Spend a few extra minutes warming up before heading out into the cold. This will help increase blood flow to your muscles and prepare them for the run.

3. Stay hydrated: Even though you may not feel as thirsty in the cold, it’s important to stay hydrated. Dehydration can make your muscles more prone to cramping and fatigue.

4. Adjust your pace and expectations: Running in the cold requires more effort from your body, so listen to your body and adjust your pace accordingly. Don’t push yourself too hard and be mindful of any signs of discomfort.


Running in the cold can be a challenge, but understanding the science behind the discomfort can help us better prepare and protect ourselves. By dressing appropriately, warming up properly, and adjusting our pace, we can continue to enjoy the invigorating experience of running, even in the chilliest of weather.