As I have written about in the past, there are many things other than just your VO2max and running economy that impact what the clock shows on race day.  For instance, I’ve explored how heat slows you down, light shoes make you go faster, stretching slows you down, carbs make you run faster, courses with corners slow you down, how beat juice might speed you up… The list goes on!

With all of those factors, I think practicing a balanced, evidence-based implementation of their principles is important.  We want to have an educated idea of just how much each can slow you down, but also keep in mind the studies are limited in how accurately they apply to us.  

With all this, let’s see what researchers show about how running in the cold impacts performance.  The interesting thing to me is that there just isn’t as much research out there as I thought!  Additionally, a key variable to consider is that a cold environment does not necessarily mean the individual is cold (actually often we can overheat by dressing too warmly).  On the other side of the coin, there seems to be more research on performing in the heat, and consistently we know that when it’s hot out, you’re actually going to be hot.  There are also other variables such as traction and weight of clothing that we have to take into consideration in real-world circumstances when running in the cold.   All that being said, let’s see what some of the studies out there show!

Studies on performing in the cold

Extreme cold environment before

To start, one study produced by Patton and Vogel, looked at acute cold exposure over a 30h period (yes 30 HOURS).  It’s kind of a weird study design but interesting nonetheless.

First, they tested the subjects beforehand for V02max (max ability to consume oxygen) and a time-to-exhaustion test at 75-80% of that VO2 max.  Then, they would put them in a chamber for 30 hours at 20°C or -20°C and repeat the test on the second day. 

In summary, they found that throughout the test in the colder chamber, they did not see a noticeable difference in heartrate or oxygen consumption.  However, despite this, researchers noted a 38% decrease in time-to-exhaustion.

To be clear, this study is pretty extreme and may not be that relevant to us when it comes to estimating the magnitude of our slow down. When would you ever stay in -20°C conditions the entire day before your race?  I think nobody will be surprised to see an extreme circumstance like this resulting in an extreme drop in performance. 

However, what we can get out of this study is the relationship between oxygen intake vs. time-to-exhaustion while in the cold.  This study, along with all others like it, seem to reveal a similar ability to consume oxygen at a given temperature despite a drastic drop in performance.  This points to a significant component of the slow down likely being cognitive in origin.   

Cold-ish during

A study that takes a more applicable look at how cold slows us down is this one published in Medicine and Science in Sports and Exercise.  In the study, athletes were put through a time-to-exhaustion test on a bike at 4 different temperatures (~ 4°C, 11°C, 21°C, 31°C). 

To no surprise, the 30°C trial resulted in the worst performance/shortest time-to-exhaustion.  Interestingly, the 11°C trial out-performed the 4°C trial by 15%! 

Do I think that you will actually run 15% faster in 11°C vs 4°C?  Definitely not.  There are so many other variables at play including the small sample size, cycling instead of running, the trial taking place at a very steady 70% of a V02 max rather than racing to the best of your ability; the list goes on. 

However, the most CRUCIAL thing to consider is that these individuals did not dress for the 4°C temperature (shorts, socks only for all trials with the addition of gloves on the colder trials).  Had they worn an appropriate amount of clothing for that temperature, as we could and would in the real world, would they have performed as well?  That’s what the next study will look at.

Running in the cold with warm-ish clothing

This study helps to answer the question posed by the above study.  Can we modify our performance in moderately cold temperatures by wearing the correct clothing?  This study, completed in 2012, looked at the impact of 6 different temperatures on a running time-to-exhaustion test (-14°C and -9°C), cool (-4°C and 1°C) and moderate warm (10°C and 20°C).   

A nice caveat with this study is that the subjects completed the trials in a cross-country ski suit.

Part of what they found was that the best performance came at the moderate temperature group (-4° and 1°C). 

As with the other studies, they also showed there was no change in ability to consume oxygen.  Once again, this points to cognitive reasons explaining the slow down.

From a magnitude standpoint, you can see the time-to-exhaustion results for all trials in this graph.  As you can see, the moderate temperatures (middle 2 bars) revealed the best TTE results.  From a % standpoint, as an example, you can see the 1°C trial performed just over ~10% better than the colder trials.

This study is fairly applicable to us because (1) it actually involves running and (2) it replicates (to some extent) what we actually wear when racing and training in the winter.  Studies like this make it clear that even with reasonably warm attire, moderate temperatures close to 0° out-perform the colder temperature trials.

As a side note, it’s important to realize that this study does not point to 10°C being worse than temperatures close to 0°C, which would go against many other studies in this field.  Instead, it shows 10°C is worse than 0°C if you’re competing in your activity in a XC ski suit!

Practical applications:

So, just how much does running in the cold slow us down?  As you can see, it’s a multifactorial question that requires a multifactorial answer and analysis of your specific circumstances.

Extreme cold

I think what you can be confident of is if your performance in question was in extreme cold (below -15° C), you were likely so slow that the pace doesn’t mean anything, and you should just base your analysis of your performance off of effort, volume, and perhaps those around you.

Moderate cold

In moderately cold temperatures i.e. -14°C up to -10°C, if you were dressed properly, I think it’s very reasonable to take into account studies like the XC ski suit one from above, cut their lost time in half, and incorporate it into your analysis with reasonable confidence. In other words, barring additional lost time due to factors such as traction, thinking you were 5% slower at -14°C then you would have been at 0°C with proper clothing or 9°C with shorts/singlet is reasonable.

Cold-ish

Then, anything in the -9°C up to 0°C range becomes a lot murkier.  Likely, you are still a little slower when closer to -9°C, but it would be difficult to put a precise number on it.  In these cases, maybe rather than trying to know exactly how much slower you were, take solace in the fact that it likely did hurt you at least a little and worse case, you are marginally more fit than what that performance reveals. 

There’s my convoluted answer as to how much slower running in cold temperatures makes you.  This, believe it or not, is still a highly simplified version of the truth.  If you want more clarification, feel free to reach out; I love discussing these topics! Hopefully this helps you to gauge how fit you really were through the colder winter months and also helps to provide some motivation and optimism in training through this COVOD-19 situation solo!

Scenic Columbia Lake is the perfect spot for running laps and this beautifully cool and crisp morning was no exception, as participants hit the trail down by the water for either a 4k or 8k, or a 200m very FUN run which, true to form as always, lived up to its name. As did this very FUNdraiser. Find the race results here:

This race isn’t all fun and games; the participants put in the work by raising over $20k together as a community for the BIAWW, whose volunteers told us that this fundraising allows the organization to fund programming and outreach for brain injury survivors, caregivers and their families, providing awareness and support, and helping them feel like they’re not alone. Looking forward to next year’s Lakeside Laps!

Thanks again to all the runners, walkers, cheer squares, volunteers and sponsors- we couldn’t have this much FUN without you  now we head into the final stretch towards the Classic, our record-setting flagship race coming up fast. Don’t miss out- join our biggest field ever by registering here on our site. See you at the start line!

A sneak peek of 430 photos have been posted; more on the way!

This morning we hosted a sold out crowd of 400 participants, dogs and runners alike, happily hitting the trails at sunny Bechtel Park in Waterloo. The dogs were excellent sports and ran for fun. Here’s the timed results, human edition:

Impressively, the Humane Society of Kitchener Waterloo & Stratford Perth raised over $27,000 through this event. Funds raised by this run goes directly to supporting day to day operations at the society, including adoptions, education and outreach programs, and pet pantry programs which help keep animals in their homes with their loving families. 

Humane society reps also told us this race is quickly becoming one of their biggest annual fundraisers. Surging in popularity and growth from last year, Tails on Trails maxed out the capacity of the venue this year, and we are eyeing Kiwanis Park for next year to accommodate more runners and more dogs. Stay tuned for 2027 Tails on Trails registration! 

Thanks to our amazing participants, volunteers and sponsors for making this event a hit. We’re back with another fundraiser on June 6- join us for Lakeside Laps at Columbia Lake. And don’t miss our biggest Classic yet, coming up the weekend of June 20 & 21. Find all registration details on our website.

See you at the start line!

The first few hundred photos are up!

We don’t have a fancy widget for the B2B but you can see the results here; congrats to Ian and Emily on wins!

Weather wise, this spring has been off to a cooler start, but there’s nothing chilly about this year’s medal. The eye-catching design evokes a traditional May Queen, a figure who ushers in the reawakened warmth and fresh renewal of the spring season- and, she’s a sparkly suncatcher. Say less 

Thank you to everyone who donated and fundraised $3,000 and counting towards the ICC!

Thanks to our valuable participants, volunteers, medics, and sponsors alike for joining us today in Baden! You are 2 good 2 be true. We have one event left to round out the month of May- every dog will have it’s day at Tails on Trails on May 30 at Bechtel Park. Looking ahead, we have Brain Injury Awareness fundraiser Lakeside Laps coming up on June 6, followed by a little race, you may have heard of it, called the Waterloo 10 KM Classic, epically spanning the weekend of June 20 and 21. Followed by the highly anticipated Member Relay on June 27. Get yourself on our roster! Find registration details on our website, as well as RW membership info so you can get in on all the perks. See you out there!

Four hundred photos are posted; a thousand more are on the way.

And here is the complete photo album.

While today was no bells or whistles, we have plenty of those coming up later this month with Baden on May 24 followed by Tails on Trails on May 30 (full calendar). See you out there, and congrats to everyone who raced 401 today!

While April showers usually bring us rain (and today was no exception!), this year’s endurRACE medal also brings us an April meteor shower, complete with streaking comet magnets to commemorate your race distance(s). Coming in hot to the hardware collection!

The first 700 photos have been posted, and about 1,000 more are on the way.

Congrats to all of today’s participants, and thanks for always striving to aim sky high and keep that inner fire burning with Run Waterloo. Big thanks also goes out to our volunteers, crew, and community sponsors, all of whose invaluable support we rely on and warmly appreciate. The Spring Running Series continues with Baden coming up on May 24, and RW members won’t want to miss 401, our first of the Run Pure + Simple series of 2026, which you run for free(!) with membership. Check out our website for all the details, extra perks, and upcoming racing calendar. See you at the start line!

The contest

Running popularity is surging right now, with tons of new people joining the sport every month for several years now. We think this is a good time to reflect on, why do we do this, and why do we like this so much? I think we all share several key ideas on this but there are countless other good answers and I think a good discussion can teach us all a thing or two!

The prize

Three contest participants will win one free RW race entry. Winners can choose any race entry up to $50 (or $50 discount if over) for any race currently open on the RW calendar. You will be contacted by Run Waterloo and can use the entry for yourself or anyone else.

How to participate

• Comment on any Run Waterloo or My Next KW Home Group post about this contest, or share any story or organic post that we can see on Instagram or Facebook
• Entries close Thursday, April 9 at noon, and winners will be announced on April 10

401, Cambridge (4k flat, unpaved trail): Saturday, May 16. $15.
Member Relay: Saturday, June 27 (4×2.5k). Free, exclusive to RW members.
Downtown Kitchener Mile: Wednesday, July 29. $15.
Beat Bechtel, (5k hilly, unpaved trail): Sunday, September 13. $15.

All four are free to RW Members!

We were back in the (golf) swing of things this morning for #Cone5togo at the beautiful Conestoga Golf Club in cozy Conestogo. We had luck on our side as the race started with the sun out and wrapped up just as the rain hit. The mild conditions were ideal, and this almost-spring race definitely put a spring in our step as we hosted a sold out field of 235 participants who brought big time energy to this small town race.

Today at the golf course, it wasn’t FORE, but FIVE, as we got the ball rolling with the main 5k event, and followed it up with the One to Go 1k. This event offers a flat and fast out and back for both distances, and we saw several runners clock their 5k PB. Way to go! Check out the results here:

While the medals are still on their way, we thank you for your patience in getting them to you (stay tuned for an email), and hope you will enjoy this newest addition to the RW medal collection. The design evokes the winter snow beginning to melt away, from the heat of the runners burning up this fast 5k course. With just a touch of golf of course. Many thanks to the Conestoga Golf Club for sharing their spot with us. Shout out to all of our generous community sponsors and invaluable crew of volunteers to keep all things RW running smoothly. And la5t but not lea5t, congrat5 to all the runner5 today!

Remember to check out our website for more details about the benefits of RW membership (lots of perks for 2026!) and our upcoming racing calendar. Next up, we have our eyes on the prize of our exciting spring double header: endurRACE on April 18. See you at the start line!

Shoutout to all the teams on the course today, including the WRPS Women’s Mentorship Program!

Even though we had the sun shining, we experienced our coldest race to date, with the start temp sitting at a chilly -22C. It warms our heart to see so many runners brave the record cold and come out to join us at University Stadium in Waterloo, debuting brand new courses this year for the 8 mile, 5k, and 1.88k fun run. While we get participants of all ages and abilities, running or walking different distances at different speeds, one thing that you all share in common is the dedication to lacing up your running shoes in the winter, proving that you’re tougher than the frigid temperatures and snowy conditions. Your grit and never quit gives us chills. Well done to all! Here are the race results:

Since the fridge medal with the opening door was such a hit last year, we knew we had to bring it back again this year for some more fridgey fun. We hope you love your refrigerator snow globe medal, which we feel captures the spirit of this season where we have been snowed in, snowed on, and snowed out all winter long. But while this record snowfall may have slowed us down a bit, it hasn’t stopped us from hitting the roads and trails, getting our steps in, clocking that PB, or connecting with our running community, and you proved that today. Too cool!

The first 600 of 2,000 race photos are up. Participants will be notified on each upload.

Thanks to everyone who bundled up and joined us today, whether to participate or volunteer. As always, we couldn’t do what we do without our generous community sponsors or our invaluable race crew. If you enjoyed today’s run, good news: we’re just getting started. Check out our website for more information on all the perks of RW membership, as well as our upcoming event calendar, next up of which is the fast Cone5togo, coming up next month on March 7. Hope to see you there, and until then, keep warm, keep safe, and keep that refrigerator running! 

View this post on Instagram

A post shared by Runners in Motion (@runnersinmotion)

The concept this time is “Medal Of The Year” – a bracketed contest to find our BEST medal of 2025. 2025 was such a strong year for our medals and we’re thrilled to have pulled together 14 of our best medals from the year to create the ultimate bracket. All you need to do is tell us who should win each of the 13 matchups for a chance to win great prizes. Read on below for how to play!

The Seeds

The top two seeds from our biggest races get byes into the second round.

1. Waterloo 10 KM Classic – locket. This was our most given-out medal of all-time.
2. TMMC Fall 5 KM Classic – articulable leaf limbs.
3. Re-Fridgee-Eighter – opening fridge.
4. RW Member Relay – cut-through.
5. Cone5togo – fiery lanyard.
6. ENDURrun Sport – daily magnets.
7. endurRACE – stellar magnets.
8. Runway – spinning propeller.
9. Baden – translucent glitter.
10. Trick or Trot – glow-in-the-dark.
11. Lakeside Laps for Brain Injury Awareness – spinning brain.
12. RememberRun – poppy ribbon.
13. Big / Little Dipper – flashing stars.
14. Santa Pur-suit – spinning Santas.

The Bracket

These seeds are divided up into a bracket based on chronology; the top half is winter/spring and the bottom half is summer/fall. There are 14 single-elimination contests to arrive at one single MOTY. In the image above you can see the byes in action.

• Round 1: A: 1/bye. B: 3/5/. C: 14/12. D: 10/8. E: 7/9. F: 11/13. G: 6/4. H: 2/bye.
• Round 2: I: 1/B. J: C/D. K: E/F. L: G:2.
• Round 3: M: I/K. N: J/L.
• Championship Round: M (winter/spring finalist) vs N (summer/fall finalist).

How To Play

Entries are formatted as such, letter+number, repeat. A and H are given due the byes. An example of a valid entry would be:

• A1,B3,C14,D10,E7,F11,G6,H2,I1,J14,K7,L6,M1,N7,O1.

For one entry: Comment on any Run Waterloo or My Next KW Home Group instagram or facebook post with your entry.

For an (additional) entry: email your entry to jordan@runwaterloo.com with the entry as the subject

For two (additional) entries: create an organic post on instagram with your entry. It will be counted if Run Waterloo comments on the post, so if we don’t comment it means we didn’t see it, maybe due to privacy. Make sure to tag @runwaterloo and @mynextkwhomegroup

There is only one single way to enter, you don’t need to participate by round. We will release results by round.

Contest opens Monday, December 22 and closes Monday, December 29 at midnight.

The Prizes

The top four people to have the closest to perfect brackets will win an entry into one of our two winter races: Re-Fridgee-Eighter or cone5togo. If a winner is already signed up for one of those races, the prize is instead TWO free entries later in the year. That’s a perk for being already registered!

Let us know, which medals did you like!? We had lots of new and improved concepts this year, such as the glow in the dark, flashing lights, locket, and also new magnet and spinner implementations. What are you looking forward to in 2026?