Does Cold Weather Increase Your Risk of Injury When You Exercise Outdoors?
Cold-weather workouts can feel sluggish for a reason—whether you’re heading out for a winter run or locking into your skis for a day of downhill laps. That stiffness isn’t just uncomfortable. Experts say cold temperatures can change how your muscles, joints, and heart respond to exercise, affecting performance and injury risk. Here’s what’s actually happening in the cold, according to sports-medicine and physiology experts—and how to train smarter when temperatures drop.
How Cold Temperatures Affect Muscles and Joints
When you’re exposed to cold, your body redirects blood away from your arms and legs to protect your core. That drop in circulation makes muscles and joints stiffer and slower to react. Rigid muscles aren’t able to exert as much force, and they don’t react as quickly, Adam Tenforde, M.D., a sports-medicine specialist and associate professor at Harvard Medical School, told The New York Times.
Stiffer tissue also means a reduced range of motion, which can increase the risk of strains and tears—especially during explosive or reactive movements like jumping or sudden changes in direction.
Cold exposure can also affect balance. Tight muscles around the ankles and knees may lead to instability, increasing the likelihood of slips and falls on icy or uneven terrain, Nnaemeka Echebiri, M.D., a physiatrist at the Hospital for Special Surgery in New York, explained to the Times.
Related: The Skiing Workout: Get Stronger for the Slopes in 15 Minutes
What Cold Workouts Do to Your Heart
Cold weather doesn’t just challenge your muscles—it places added stress on your cardiovascular system. When blood vessels constrict, blood pressure rises and the heart has to work harder to circulate blood, according to Clare Eglin, Ph.D., a thermal physiologist at the University of Portsmouth and co-author of the American College of Sports Medicine’s cold-weather injury-prevention guidance, speaking with The New York Times.
That added strain can make workouts feel harder and lead to quicker fatigue. Experts interviewed by the Times also cautioned that people with heart or vascular disease should talk to a physician before committing to regular cold-weather training.
Cold-Weather Workout Tips You Can Use Today
Experts told The New York Times that a few smart adjustments can dramatically reduce injury risk:
- Warm up longer than usual. Start indoors with dynamic movements—arm swings, lunges, marching steps—to restore circulation before heading outside, Dr. Tenforde advised.
- Keep hands warm and skin covered. Exposed skin loses heat fast and dries out quickly in cold air. Insulated mitts like the Give’r Frontier Mittens help preserve circulation and grip in frigid conditions. Afterward, a restorative option such as Grown Alchemist Rich Restorative Hand Cream can help repair dry, cracked skin from cold exposure.
- Dress for weather and movement. The right outer layer makes winter workouts doable. A jacket like the The North Face Freedom Insulated Jacket keeps you warm without bulk, while windproof, waterproof layers and Mammut’s Haldigrat HS Bib Pants protect your legs and help muscles stay loose and responsive.
- Ease into intensity. Start slow and build gradually. As core temperature rises, blood flow returns to the limbs and movement becomes smoother, Eglin noted.
- Hydrate to stay strong on the trail. Cold kills thirst but not sweat, so drink regularly. And when winter shortens your sessions, all-terrain rucking shoes like the GORUCK Mackall are built for loaded miles, delivering rugged grip and support so you can maintain distance and strength—even in harsh conditions.
Bottom line: Cold won’t stop your workouts—but ignoring what it does to your body might. Warm up, layer smart, and ease in, and you can train hard all winter without getting hurt.