Most experts suggest that the danger zone begins around -18°F (-28° Celcius), particularly when factoring in wind chill. At these extreme temperatures, the risk of frostbite increases dramatically, and breathing frigid air can become uncomfortable or even harmful to your lungs and airways.
Icy conditions create obvious fall risks, and a twisted ankle or other injury becomes far more serious when you're miles from home in subzero temperatures. If the footing is treacherous with ice or you're unable to adequately protect your extremities with the gear you have available, it's wise to skip the outdoor run. Trust your instincts: If the cold feels genuinely painful within the first few minutes rather than just uncomfortable, that's your body sending a clear message.
How to avoid cold-related injuries while running
If you do venture out in very cold weather, preparation is everything. Dress in layers using moisture-wicking base layers, insulating middle layers, and windproof outer shells. Protect your extremities carefully with gloves or mittens, a hat or headband, and warm socks. A neck gaiter is a must-have to pull up over your nose and mouth to help warm the air before it reaches the lungs.
Pay attention to your body throughout the run. Any numbness, excessive pain, confusion, or severe shivering means it's time to get indoors immediately. Remember that you can always cut a run short—there's no shame in prioritizing your safety over a workout.
The bottom line
I always tell myself that if something feels off after my first mile, I’m allowed to turn around and walk home. Grant yourself extra leniency in extreme weather conditions. If you really can’t bear missing any miles, consider a hybrid plan of running half of your route outdoors and half on a treadmill.
You can run outside at quite chilly temperatures before you seriously risk frostbite or any other cold-weather consequences. For most runners, the practical limit for safe outdoor running falls somewhere between 0 and -20°F. As long as you’re prepared with protective gear, you can listen to your body to acclimate to cold temperatures as best as you personally can.
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