The benefits of training in the cold Research shows that training in cold weather boosts your endurance and keeps you happy through winter

The benefits of training in the cold

Research shows that training in cold weather boosts your endurance and keeps you happy through winter

Burn baby burn

If you’re carrying a little more blubber than you strictly need to survive the winter, the good news is that the falling temperatures will help you shed it. “Calorie burn can be higher in the cold, as the body has to expend energy on staying warm,” says Blow.
The ice edge Recruit an unlikely ally in the battle of the belly by using a rope-jumping routine. After warming up your limbs by making ever-widening circles with your arms and legs, jump rope as fast as you can for 1 minute, then rest for 30 seconds. Repeat the routine for 10-20 minutes, or until you trip over. This activates your brown fat, a peculiar variety that helps you burn more calories from your regular lard stores. “If you stimulate just 3 ounces of brown fat, it could help you burn an extra 400-500 calories a day,” says Dr Aaron Cypress of the Joslin Diabetes Centre in Boston. That should come in handy for those ‘hearty’ winter meals.

Thaw the winter blues

As the nights creep in, levels of a feel-good chemical in your brain fall, leaving you staring down a winter of discontent. But research at Duke University in the US found that cardio work will not only up the serotonin in your skull, but that it is four times more effective at reducing symptoms of depression compared with antidepressants.
The ice edge The Duke study found that 30-minute cardio circuits are most effective in thawing your frosty winter outlook. Try a programme of squat jumps, press-ups, shuttle-runs and, if the bar’s not too cold, chin-ups. The important thing here is actually not to push yourself too hard. The research shows that you’re most likely to boost your mood with an exertion level you can handle because this gives you a quick sense of accomplishment. Start with as little as 2 sets of 10 reps, slowly building up over the weeks.

Cool running

Rocky knew that training in the cold leads to increased toughness, and now the Balboa Conjecture has been confirmed by science. US Army researchers recently gathered results of marathons from the past few years. They found that male winners were, on average, only 1.7% slower than the course record when the temperature was between 1-10C, and that times fell dramatically as the temperature got hotter. They concluded that the ideal marathon temperature is a less than 5C.
The ice edge To build up your own long-haul winter endurance, Hazell recommends time trials rather than distances, because the wind or rain might slow you down. Commit to a half-marathon and you may not be seen for days. Instead, he suggests alternating your training between steady, hour-long jogs targeting 65-75% of your maximum heart rate and faster 30-minute runs where you slowly accelerate up to 85-90%. This builds your endurance levels efficiently, scrapping the need for longer-than-needed Arctic monkey business.

Speed freeze

You know how cold weather gets you gasping? That’s a good thing. Running in shiversome conditions trains your body to use oxygen more efficiently. Research from Northern Arizona University found that after regular cold workouts, you add 29% to your running speed.
The ice edge From Sweden, where they know a thing or two about exercising in the cold, comes the unfortunately named ‘fartlek’ workout. After a 10-minute warm-up jog, sprint for 30 seconds, followed by a 90-second recovery jog. Do this three times, then reduce your recovery jogs by 15 seconds each time until you are sprinting for 30 and jogging for 15. Jog for ten minutes to warm down. “Running in temperatures that dip to near freezing is the perfect springboard to building higher fitness next year,” says Jeff Hazell, a PT with the Military Fitness Group.

Put stress on ice

The tumbling mercury does nothing for the cold walk to the office, but it will at least shift the stress that builds up during the day. Dr Peter Clough from the University of Hull found that exposure to cold water washes away work stress.
The ice edge Clough’s research recommends a cold bath or shower before work every morning, but if you want to get hardcore, then give cold-water swimming a splash. Use a wetsuit and limit your water time to 20 minutes. As well as freezing toes and reduced stress, you’ll also increase your body’s circulation, reducing your risk of heart disease. Assuming that first dip doesn’t give you cardiac arrest, of course.

Snot enough sweat

Staying active during the winter is your best defence against colds and seasonal flu. Research from the Mayo Foundation for Medical Education and Research in the US found that you’ll cut your risk of man-flu by 20-30% as regular cold-weather training boosts your immune system.
The ice edge Lace up, pack on the layers and hit the streets. Research from Iowa University shows that 45 minutes of running per day reduces your risk of flu through the darker months. To ensure you don’t seize up during the first 10 minutes, those layers are crucial. “Extra clothing keeps your muscles warm but it’s also important not to overheat,” says sports scientist and PT Andy Blow.