This winter, I joined the CA ski team and started running five days a week outdoors. I was surprised by how much I enjoyed it. I have never been much of a runner, but I am so glad that I gave running a second chance this season, and I think that you should consider doing the same.
Running has countless benefits, including forming stronger bones and muscles, boosting cardiovascular fitness, and even significantly improving mental health and self-confidence. Winter running brings its own unique advantages. Seasonal Affective Disorder (SAD) is a form of seasonally triggered depression, which can cause low mood and difficulty concentrating. It is estimated to affect around 5 percent of adults in the United States. Even for those who do not suffer from SAD, winter can be a gloomy time of year between increased time indoors, preparation for final projects and assessments, and, for some, college decisions.
Especially before sundown, exercising and spending time outside can reduce stress levels and help alleviate low mood. Cold has also been shown to stimulate your parasympathetic system, releasing dopamine and serotonin, chemicals that make you feel happier and more energized after exercising.
In addition to mental benefits, winter running offers certain distinct physical advantages. The humidity and heat of the warmer months can make endurance more difficult when exercising outside; but while breathing in the wintertime cold air may initially feel a bit uncomfortable, it strengthens your lungs, heart, and circulatory system.
To many newer and even more experienced runners, however, running outdoors in the winter can seem daunting. Temperatures in the Boston area regularly drop to the low twenties in the evening, and ice on roads can make running treacherous. Muscles also don’t perform at their best in the cold, with studies showing that cooler temperatures lower their strength and contraction speed. These potential difficulties shouldn’t get in the way of running outdoors, so long as you keep safety top of mind and plan for the weather.
Henry Roh ’28 and Benjamin Fleming ’29, both members of CA’s running club, both strongly recommended dressing warmly. Fleming also cautioned against overdressing and warned of the effects of winter; “Cold weather will slow you down, but that doesn’t mean that you should push yourself to run at a faster pace: winter is prime time to train your aerobic system.”
Running Club co-head Jimmy Xu ’27 added that "Consistency is the best path to improvement,” but advised mating recovery and rest as priorities. Please note, running in cold temperatures with asthma or other breathing-related conditions could potentially be risky and unsafe: Pay attention to your body and only run if it is safe for you to do so.
Most of all, it is important to have fun. Running club member Hugh Morgan ’29 suggested running with friends. Realistically speaking, nobody enjoys exercise all of the time; you need to experience a certain amount of discomfort to become stronger. Running with friends, however, keeps you motivated and can turn what might otherwise feel like a chore into a great time.
Running Club co-head Ben Hart further articulated this point: “For anyone starting running, I believe what's most important is keeping the running experience enjoyable… Go [at] whatever pace for however long at whatever time of day feels relieving and satisfying. Listen to your body if it ever feels like you're doing too much. As passion increases, so will consistency, and with it, fitness and performance.”
Like any athletic endeavor, winter running brings its own unique challenges to the table. These challenges are real and must be planned for, but when properly prepared, winter running will provide you with many health benefits, enjoyable experiences, and even beautiful nature, such as Great Meadows and Nashawtuc Hill. Even if you only do it once, try going for a run sometime this winter. You might just be surprised by how good you feel.