Cold Training Tips From An Expert

When temperatures tumble, most athletes see winter weather as a barrier: stinging wind, burning lungs and stiff muscles.

But according to Dr. Christopher Minson, professor of human physiology at the University of Oregon and head of the school’s Exercise and Environmental Physiology Labs, cold can be a powerful training tool if you understand how your body responds to it.

Minson’s lab works with both elite athletes and everyday exercisers, using heat and cold as stimuli to strengthen the cardiovascular and metabolic systems. Mother Nature as a training method, if you will, with the winter season offering more opportunities than many athletes realize.

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Cold Benefits

When you work out in warm or hot conditions, your cardiovascular system is constantly splitting its resources between cooling the body and powering your muscles. In the cold, that competition eases.

"Our bodies have a lot of muscle and that generates a of heat. So long as you're moving well and you're adequately protected from things like the wind and the air, there's really no downside to exercising in the cold," Minson explained.

While most athletes assume cold muscles automatically underperform, the reality is more nuanced.

“The muscle itself has to actually be cold. That's a bit hard to do with the normal temperatures that people want to go out and exercise in," Minson said.

(MORE: Weather Affects Running In More Ways Than You Think)

However, deep cold combined with factors like high wind, thin clothing or long exposure could slow down enzyme activity inside the muscle, reducing power and speed. So cross-country skiers in head-to-toe lycra, beware.

The Biggest Risk Isn’t Temperature

For most athletes, Minson says the most dangerous mistake isn’t underdressing, it’s overdressing.

“The biggest risk to exercising in the cold is getting too sweaty,” he says. Start too warm, and your body quickly overheats during activity. Once your clothing becomes wet, your risk for hypothermia and frostbite skyrockets.

His rule: Start slightly cold.

When you begin your run, hike, climb or ski, you should feel a little chilly. Bring layers so you can adjust as you warm up and prioritize moisture-wicking fabrics that stay dry against the skin.

(MORE: What Happens To A Skier’s Body On The Slopes?)

Above all, avoid completely waterproof outer layers unless conditions are extremely wet or windy. “True waterproof is risky in very cold temperatures because you generate too much sweat underneath it," Minson noted.

Cold Training Fact Check

Cold alone may not singlehandedly turn you into a stronger athlete, Minson says, but it can help you build a better foundation both physically and mentally.

He uses an example told by former pro athlete Lance Armstrong. "There's a big race, one of the big spring classics, and it's going to be cold and wet and miserable. They've got six hours on the bike. Everyone's going to suffer," he began.

As Armstrong and his partner looked at their competition, they realized something. "Three quarters of the people are already defeated. They hate the environment," he continued "We've already beat those guys. They can't win because we're here, we're ready, we're prepared for this. We're psychologically stronger than they are because we've been training in this. We can go do this."

But Minson warns against going “all-in” on cold. Heat exposure is still essential for making a well-rounded athlete. That’s why his lab often pairs cold-weather training with heat sessions or hot-tub immersions.

(MORE: Conditioning Your Lungs For Cold Weather Exercise)

As cold plunges have surged in popularity, Minson cautions athletes to time them wisely.

“After every exercise bow, if you get into a cold plunge, what you're doing is decreasing the temperature in that skeletal muscle, and that can actually decrease protein synthesis," he warned.

His advice: Only cold plunge when needed to aid recovery.

The Bottom Line

Most athletes fear cold because it feels uncomfortable, Minson says. But when used smartly, winter environments can help you train harder, adapt better and even boost your mood.

“I think that people are scared of environments too often,” he says. “As long as you're smart and you have what you need to be prepared, challenging your physiology is not only healthy, it can be considered fun."

Weather.com lead editor Jenn Jordan explores how weather and climate weave through our daily lives, shape our routines and leave lasting impacts on our communities.