![\"Cold](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/12\/162054981.jpg\")
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Your heart works harder at the same pace<\/p>\n
\u201cYour cardiovascular system is working harder before you even start,\u201d Olenick says. \u201cBlood vessels constrict to protect your core, blood pressure rises, heart rate increases at the same pace you\u2019d normally cruise through.\u201d Cold temperatures trigger blood vessels to constrict as your body works to preserve core heat. That response increases blood pressure and raises cardiovascular demand<\/a> earlier in a run.<\/p>\n The result is familiar to anyone who runs through winter\u2014a pace that once felt relaxed now requires noticeably more effort, especially before you\u2019ve fully warmed up.<\/p>\n Performance drops down the priority list<\/p>\n In cold conditions, energy is redirected toward temperature regulation. That shift can leave less available for speed and efficiency, even on runs that would normally feel routine. \u201cYour body is prioritizing keeping you warm over peak performance,\u201d Olenick explains. \u201cAnd that\u2019s not a fitness problem. That\u2019s your body doing its job.\u201d Forcing pace in these conditions often leads to faster fatigue without much training payoff.<\/p>\n Cold air affects your breathing, too<\/p>\n Winter doesn\u2019t just change how your heart and muscles respond. Breathing cold, dry air can irritate the airways, particularly during harder efforts.<\/p>\n \u201cUp to 50 per cent of winter athletes<\/a> experience some degree of bronchoconstriction from cold dry air,\u201d Olenick says. \u201cIt\u2019s real, it\u2019s common, and it gets worse the harder you\u2019re breathing.\u201d That tight, burning sensation in the chest has a physiological explanation, and it\u2019s one reason high-intensity workouts feel especially rough in the cold.<\/p>\n A runner\u2019s guide to extreme winter weather<\/a><\/p>\n<\/p>\n How to train without fighting your body<\/p>\n Despite the added strain, winter can be a productive time for training. Lower-intensity running supports aerobic development, and winter conditions naturally encourage that shift. \u201cIt\u2019s one of the best times to build aerobic base<\/a> because you\u2019re naturally running easier,\u201d Olenick writes. \u201cWhich is what most of us need more of anyway. Run by effort, not pace, when it\u2019s cold. Let your watch say what it says.\u201d<\/p>\n![\"man](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/12\/GettyImages-937283086-1024x683.jpg\")
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