Cool, crisp mornings. Leaves turning into a rust colored rainbow. Everything should click because everything else is so perfect.
Finally, the perfect day for a run.
But it isn’t.
You push harder, expecting to fly, but you’re stuck in slow motion. Everything that worked so perfectly in July is out the window now.
If you’re wondering if it’s just you—it’s not.
Why is it harder to run when it’s cold?
What’s happening is your body’s still stuck in summer mode because it’s been your personal AC system all summer. Blood rushing to your skin to cool you off, sweat happening before you even start moving, the whole deal.
Now you’re asking it to flip into fall mode, but your body needs time to trust that this cool weather thing is for real.
This isn’t fitness loss. It’s fall.
Does cold weather make you run slower?
Yes, but only for a short while. Your body‘s getting used to working in different conditions, and that switch takes time. So here’s what to expect:
Week 1-2 (where you probably are now): Everything feels like you’re moving in a dream, but in real life.
Week 3-4: Legs feel like they kinda sorta got this…as long as you warm-up first.
Week 5+: Cool weather’s now your friend and you’re reminded why you do this whole running thing.
How to prepare for running in cold weather
But we all want that week 5 feeling now, not in five weeks. And the shortcut to that: an extended warm-up.
If you’re thinking, ‘I’ve got 45 minutes and you want me to spend some of it just getting ready?‘
I get it.
But let me throw this out there: A warm-up lets you get moving without feeling like you’re trying to move forward with the brakes on.
Warm muscles move faster and smoother (especially if you’re over 40), so your run won’t feel awkward and choppy from the start. (Thank you, Sports Medicine review for that insight.)
So if you’re thinking ‘I don’t have time for a warm-up,’ turns out three weeks of physical therapy is even less convenient.
Running in cold weather tips: How much extra time do you really need?
60°F or warmer: Tack on 2 to 3 extra minutes to whatever you usually do.
50-59°F: Add 5 minutes, which feels like a lot, but it’s worth it.
40-49°F: 8-10 extra minutes. We’re really easing into it.
Soon enough, everything will feel as good as it looks outside.
And if you’re still dealing with hot weather (that’s you, Arizona), I’ve got tips for you over here.