top of page

Cold Weather, Hot Takes: Winter Fitness Myths vs Facts

  • BeWellAdmin
  • 10 hours ago
  • 6 min read
Image Credit: Envato.com
Image Credit: Envato.com

It is minus-twelve, still dark at 7 a.m., and the idea of lacing up for a run feels borderline unreasonable. So you do what most Queen's students do: you stay inside, skip the workout, and tell yourself you will get back to it when the weather improves. Maybe someone told you running in the cold wrecks your knees. Maybe you heard it makes you sick. Maybe you figure that if you are not sweating, there is no point.


Winter fitness advice tends to travel the same way campus rumors do; fast, confident, and mostly wrong. The result is that a lot of students shelve their routines for four months based on myths that do not hold up once you look at what actually happens in your body when the temperature drops.


This post breaks down five of the most common winter running myths, separates fact from fear, and gives you practical tips to keep moving safely through a Kingston winter — whether that means running the waterfront trail or just making it to the ARC.

 


Myth 1: Exercising in the cold will make you sick.


Fact 1: Cold weather doesn’t make you sick. We actually get sick more often in the winter because we’re packed into lecture halls, libraries, and coffee lines at Cogro, not because we went for a run along the water. You could go for a run at –10°C and feel great, then catch a cold sitting in Dunning the next day. Running outside in the cold doesn’t weaken your immune system either.


Moderate exercise can support it by improving circulation of immune cells, reducing stress, and boosting overall physical and mental health. That being said, don’t force a hard workout if you’re already feeling run down. Extremely intense training without recovery can suppress immunity, but that’s true whether it’s January or July. With the right layers and mindset, winter running can be surprisingly fun, a huge mood boost during the darker months, and way better than being cooped up indoors all semester.

 

Winter Running Tips: Layer smart, protect your hands and ears, and warm up indoors before heading out so your muscles aren’t shocked by the cold. Slow your pace when sidewalks are icy, swap in a run-walk if needed, and remember that consistency matters more than speed in winter. And remember, if winter running isn’t for you, there are many ways to stay active on campus, like hitting the ARC, doing a workout at home, or joining an intramural team. Staying active in the winter can look different from how it does in the summer, and that’s okay. What matters is making movement a priority.

 

 

Myth 2: Dehydration isn’t a winter concern

 

Fact 2: Regardless of the season, dehydration remains a concern, even when the temperature drops into the negatives. In the colder weather, you may not feel as thirsty, leading to reduced intake without you realizing. Fluids are lost from the body through the respiratory system, sweating, and urination. When you are running, the most fluid is lost in sweat. Layering is key for staying warm and safe during winter runs, but multiple layers can trap heat, causing you to sweat more than expected.


Additionally, cold, dry air increases fluid loss through breathing. A phenomenon known as cold-induced diuresis may also occur. This is a protective mechanism the body uses to retain heat, and in turn it causes increased urination. To combat cold-weather dehydration, remember to hydrate before and after your runs. A hot chocolate or tea after a run is a great way to reach your fluid goals and warm you up!

 

 

Myth 3: Running in the winter is worse on your joints

 

Fact 3: Cold weather itself actually does not damage our joints or increase the risk of injury long-term! In reality, it is the stiffness people experience in colder temperatures that prompts the myth that winter running is “bad for your knees”. In the cold, the fluid that lubricates joints can become slightly thicker, which may make joints feel tighter at the start of a run. This stiffness is temporary and typically resolves once you warm up and increase blood flow through movement.


In fact, joint health is often more greatly impacted by factors like running form and footwear, as opposed to outdoor temperatures. To combat this stiffness, incorporating a longer dynamic warm-up throughout the winter running season can help support safe and comfortable movement, ultimately making winter running no more harmful to joints than warmer seasons!

 


Myth 4: If I’m not sweating, I’m not running hard enough


Fact 4: As we are currently facing some cold weather, it’s important to understand that sweating is not a reliable indicator of effort. In cold temperatures, sweat evaporates more quickly and your body regulates heat more efficiently, so you may sweat less even when you are working just as hard. Your heart, lungs, and muscles still receive the same benefits from running in the cold, including improved cardiovascular fitness and endurance.


With that being said, it is important to monitor exertion carefully when running in winter conditions. Cold weather can hide signs of fatigue, making it easier to push too hard without realizing it. Pay attention to your breathing, your heart rate, and how your body feels. Taking short breaks, slowing your pace when needed, and stopping if you feel fatigued or dizzy can help reduce the risk of injury in winter time.

Bonus Tip:Use effort and breathing, not sweat, to judge the intensity of your run.



Myth 5: Cold air is bad for your lungs, especially when running


Fact 5: Running in colder weather may act as a deterrent for some individuals due to concerns regarding lung discomfort and minor breathing difficulties. In particular, high intensity exercise in -15 degree Celsius weather has been found to produce symptoms like shortness of breath, wheezing and chest tightness leading many to reduce physical activity. Of course, it is important to prioritize health especially if one has underlying medical conditions, such as asthma, that could be exacerbated by colder weather, however, there are ways to mitigate the impact cold weather has on the body and pulmonary function.


For example, ensuring a high-intensity warm up is performed will reduce the fall in Forced Expiratory Volume (FEV1), ultimately increasing the lung capacity during the main workout. Moreover, wearing a thin scarf or neck gaiter can warm and humidify inspired air leading to decreased airway inflammation and exercise-induced bronchoconstriction (EIB). And finally, breathing in through the nose and reducing mouth breathing can decrease dryness and airway irritation caused by the cold.


Overall, with appropriate precautions such as a proper warm-up, ensuring enough layers are worn and controlling breathing cycles when working out can decrease respiratory discomfort and allow you to continue to maintain a healthy lifestyle!

 


Conclusion

Winter does not have to be the semester you stop moving. The cold will not wreck your joints, ruin your lungs, or make you sick — but the myths might convince you to stay on the couch long enough that getting back feels harder than it should.


The real barriers to winter fitness are not biological. They are practical: shorter days, icy sidewalks, the gravitational pull of a warm bed. And those are solvable. A proper warm-up, the right layers, a water bottle you actually drink from, and a pace that respects the conditions — that is most of what separates a miserable winter run from a surprisingly good one.


If outdoor running is not your thing in January, that is completely fine. The ARC is open, intramurals are running, and a bodyweight circuit in your living room still counts. What matters is that you do not let a myth be the reason you stop.

Pick one move this week — a short run, a gym session, a walk to campus the long way — and see how it feels. Your body does not hibernate. Neither should your routine.

 


References


 

bottom of page