In Ridge Merino’s home base of Mammoth Lakes, CA, winter weather prevails much of the year. The first snow usually falls in September or October, and often we get a May snowstorm too. Mammoth is full of diehard skiers and snowboarders who love everything about winter.

But Mammoth is also home to many runners: from people who run 100+ mile races for fun to people who just get out for short morning runs before work. While the shift to winter can make outdoor running more difficult, there’s still a lot to love about running as the seasons change. Here are some of our favorite things.

You’ll run better in colder temperatures.

Especially after the heat of summer, a cool fall is a great relief. As you’d expect, most people run better in cooler temperatures. A study looked at results from six marathons and found that temperature was the biggest environmental factor to affect both speed and withdrawal rate.

“The more the temperature increases, the larger the decreases in running speeds. … Cool weather is associated with an improved ability to maintain running velocity and power output as compared to warmer conditions, but very cold conditions also tend to reduce performance.”

- Impact of Environmental Parameters on Marathon Running Performance

Another study found 5 degrees C (41 degrees F) is best for performance, and there are many fall, winter and spring days around that temperature in most places. Cold weather races also tend to be great for getting PRs.

It’s good for you.

In addition to all the health benefits of continuing to spend time outside year-round, running in cold weather may offer metabolism and weight management benefits too. Our average metabolism slows down in the fall and winter in an attempt to preserve fat. Jogging in cold weather can trick the body into stopping that slowdown, and it can help convert white fat to brown fat, which helps with weight management.

Getting that runner’s high can help with seasonal affective disorder and the winter blues in the darker months. Doing any type of moderate exercise daily for up to 60 minutes will also boost your immune system so you’re less likely to get sick.

In mountain towns, the summer crowds are gone.

Once schools start back and the weather starts to cool off, the trails in the Eastern Sierra and mountain towns around the country see a major drop in tourism until winter arrives. Instead of having to say “on your left” every few minutes to pass a hiker on a trail, you can enjoy more solitude. The crowds of mosquitoes and other pests are typically gone too!

There’s nothing like crisp, cool air.

We don’t need studies to back this one up — that first crisp fall air just feels good, whether you’re running or on a hike.

“This pure, stinging cold is an elixir to the lungs.”

- Thoreau

Sometimes mid-winter air can be too cold though. As you keep running outside through the winter, your lungs will adjust. If the cold air is too much, a light scarf or neck tube over your mouth/nose can help at the beginning of your run.

You can take it easy.

Many ultraraces are held in the summer, and many people follow running training plans throughout the warmer months. Fall and winter offer a chance to take a break from the rigidity of training.

As ultrarunner Courtney Dauwalter wrote, “Winter is the perfect time to switch it up a bit, focus on building a base, and to not stress about getting it just right. … I won’t stress about exact workouts or mileage and will keep it light and fun during the winter. This keeps my excitement for training high for when the trails melt out.”

You’ll stay comfortable if you take advantage of layers.

Good layers make all the difference in staying comfortable no matter how cold it is or how the temperatures change while you’re running. You’ll warm up while running, so dress for temperatures that are 10-20 degrees warmer than it is outside.

You’ll want a good base layer that wicks moisture and breathes well against your skin. This could be a tank top, a t-shirt or a traditional long sleeve base layer. Then you may want a mid-layer that you can easily shed if you warm up. If it’s really cold out, a windbreaker or waterproof shell may be needed.

If you’re warm enough on your top half, shorts may be fine for your legs. If it’s pretty cold out or you’re looking for high performance leggings, the Crowley Tights — with Merino wool next to skin and a compressive outer layer — are what you need. One layer on your legs is plenty.

Don’t forget light gloves if your hands are cold and moisture-wicking wool socks. Wool keeps you warm even when wet, so a little spontaneous fall/winter precipitation is no problem. If your ears get cold when you run, a Merino wool headband can solve that.

Don’t let a little cold weather deter you from getting outside this winter. As soon as you crack the code to running in cold weather, your fall, winter and early spring runs might become your favorite runs of the year.