Many still believe that running in cold weather might be dangerous. But that is not true. You don’t need to stop running outside just because temperatures fall below zero. It’s safe to workout outside until the temperature is above 5 degrees Fahrenheit (-15 degrees Celsius).

Running in the cold has many benefits for your health. Your body can regulate its temperature better when it’s cold, which helps reduce the heat stress that we experience when working out. So that can improve your performance and increase duration of workouts.

First of all, running in the cold improves your immune system. Spending time outdoors in winter can prevent bacterial and viral infections. It also has a positive impact on the cardio health, reduces the risk of stroke and heart attack, lowers the blood pressure, maintains the elasticity of arteries and can even slow down the aging process.

To get all the benefits of running in the cold, you need to keep in mind some safety tips.

• Right clothing is essential for running in cold weather. Avoid overdressing. You should not feel warm and comfortable when you first start, this way you will get hot and will start sweating early in the run. Layer up with a synthetic or thermal base layer, then add a fleece layer and wear a wind-resistant jacket on the top. Make sure to protect your head, hands and feet.
• Warm up before going outside. It takes a bit longer for your body to warm up in cold weather. To avoid injury and to feel comfortable in the beginning of the run, take a few minutes to get your blood flowing before heading outside.
• Stay hydrated. Coldness increases the dryness effect which leads to dehydration.